Target Muscles
| Basic Muscle Groups |
|---|
| Lower-back (Main Target) |
| Upper-back (Main Target) |
| Advanced Muscle Groups |
|---|
| Erector-spinae (Main Target) |
| Latissimus-dorsi (Main Target) |
Difficulty
Steps
Lie on a flat bench with your feet flat on the floor and a dumbbell in both hands, arms extended straight up over your chest.
Bend your elbows slightly and lower the dumbbell behind your head until your elbows are at about a 90-degree angle.
Engage your lats and pull the dumbbell back up to the starting position, keeping your elbows slightly bent.
Repeat for the desired number of repetitions.
Benefits
Strengthens the muscles of the upper back, including the latissimus dorsi and trapezius.
Targets the biceps as secondary muscles.
Improves shoulder mobility and flexibility.
