This exercise involves holding a dumbbell in each hand, bending over at the waist, and rotating the palms of the hands as you pull the weights up towards your chest. It primarily targets the muscles of the back and arms.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Strengthens the rear deltoid muscles
- Improves posture and shoulder stability
- Helps prevent shoulder injuries
- Targets hard-to-reach muscles in the upper back
- Can be done with minimal equipment
- Can be modified for different fitness levels
How to perform
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- Bend forward at the waist, keeping your back straight and your core engaged.
- Rotate your palms so they are facing each other.
- Bring the dumbbells up towards your chest, keeping your elbows close to your body.
- Lower the dumbbells back down to the starting position, rotating your palms back to the starting position as you do so.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Traps
Primary
Back
Primary
Biceps
Primary
Forearms
Primary