Target Muscles
| Basic Muscle Groups |
|---|
| Lower-back (Main Target) |
| Upper-back (Main Target) |
| Biceps (Main Target) |
| Advanced Muscle Groups |
|---|
| Erector-spinae (Main Target) |
| Latissimus-dorsi (Main Target) |
| Bicep-brachialis (Main Target) |
| Caput-longum(long) (Main Target) |
| Caput-breve(short) (Main Target) |
Difficulty
Steps
Lie face down on a bench set to a slight incline, holding a dumbbell in each hand with your palms facing up and arms hanging straight down.
Keep your chest and stomach pressed into the bench as you pull the dumbbells towards your lower chest, leading with your elbows.
Lower the dumbbells back down under control until your arms are fully extended.
Repeat for the desired number of repetitions.
Benefits
Strengthens the muscles of the upper back, including the latissimus dorsi and rhomboids.
Targets the biceps and forearms for grip strength.
Improves scapular retraction and stability.
