Target Muscles
| Basic Muscle Groups |
|---|
| Lower-back (Main Target) |
| Upper-back (Main Target) |
| 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
Place one knee and hand on a flat bench, with your other foot planted on the ground and your back parallel to the floor.
Hold a dumbbell in your free hand, allowing it to hang down towards the floor with your arm fully extended.
Pull the dumbbell towards your hip, leading with your elbow and squeezing your shoulder blade.
Pause briefly at the top of the movement, then slowly lower the dumbbell back to the starting position.
Repeat for the desired number of repetitions before switching sides.
Benefits
Targets the muscles of the upper back, including the latissimus dorsi and rhomboids.
Engages the biceps and forearms for grip strength.
Improves scapular retraction and stability.
