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
Set an incline bench to a 45-degree angle and sit on it with your chest against the backrest, feet flat on the floor, and a dumbbell in each hand.
Let your arms hang straight down towards the floor, palms facing each other in a neutral grip.
Pull the dumbbells towards your ribcage, leading with your elbows and squeezing your shoulder blades together.
Lower the dumbbells back down under control, then 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 scapular retraction and stability.
Equipments
