This exercise involves holding a dumbbell in each hand and bending over at the waist, keeping the back straight. The arms are then lifted up towards the chest, squeezing the shoulder blades together, before lowering back down to the starting position. This exercise targets the back muscles, particularly the lats and rhomboids.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Strengthens the back muscles, including the latissimus dorsi, rhomboids, and trapezius
- Improves posture and reduces the risk of back pain
- Targets the biceps and forearms as secondary muscles
- Increases overall upper body strength and muscle mass
- Can be modified for different fitness levels and goals by adjusting weight and reps
How to perform
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing your body.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.
- Bring the dumbbells up towards your chest, keeping your elbows close to your body and squeezing your shoulder blades together.
- Lower the dumbbells back down to the starting position, keeping your back straight and your core engaged.
- Repeat for the desired number of reps.
FRONT VIEW
BACK VIEW
Back
Primary
Traps
Primary
Lower Back
Primary
Biceps
Primary
Forearms
Primary