This exercise involves sitting on a bench with a dumbbell in each hand, bending forward at the waist, and pulling the weights up towards the shoulders to target the rear deltoid muscles. It is a great exercise for building upper back and shoulder strength and improving posture.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Targets the rear deltoids, which are often neglected in traditional back exercises
- Improves posture by strengthening the upper back muscles
- Increases shoulder stability and mobility
- Can be performed with a variety of weights and equipment, making it accessible for all fitness levels
- Engages the core muscles for added stability and strength
How to perform
- Start by sitting on a bench with your feet flat on the ground and a dumbbell in each hand.
- Lean forward at the hips, keeping your back straight and your chest up.
- Extend your arms straight down towards the ground, with your palms facing each other.
- Slowly lift the dumbbells up towards your chest, keeping your elbows close to your body.
- Squeeze your shoulder blades together at the top of the movement.
- Lower the dumbbells back down to the starting position, keeping your back straight and your chest up.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Traps
Primary
Posterior Deltoid
Primary
Lower Back
Primary
Back
Primary