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
Place one knee and hand on a bench, with the other foot flat on the ground, holding a dumbbell in the opposite hand.
Keep your back straight and core engaged, and let the dumbbell hang towards the floor.
Pull the dumbbell towards your ribcage, leading with your elbow and squeezing your shoulder blade.
Lower the dumbbell back down under control, then repeat for the desired number of repetitions before switching sides.
Benefits
Strengthens the muscles of the upper back, including the latissimus dorsi and trapezius.
Targets the biceps as secondary muscles.
Improves unilateral strength and balance.
