This exercise involves holding a dumbbell in one hand and bending over at the waist, then pulling the weight up towards the chest while keeping the elbow close to the body. It primarily targets the back muscles, including the lats and rhomboids.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Targets multiple muscle groups including the back, shoulders, and biceps
- Improves posture and strengthens the upper body
- Can be done with minimal equipment and in a variety of settings
- Allows for unilateral training, which can help correct muscle imbalances
- Can be modified for different fitness levels by adjusting weight and reps
How to perform
- Stand with your feet shoulder-width apart and hold a dumbbell in one hand.
- Bend forward at the waist, keeping your back straight and your abs engaged.
- Let your arm with the dumbbell hang straight down towards the floor.
- Slowly lift the dumbbell up towards your chest, keeping your elbow close to your body.
- Pause for a moment at the top of the movement, then slowly lower the dumbbell back down towards the floor.
- Repeat for the desired number of reps, then switch arms and repeat on the other side.
FRONT VIEW
BACK VIEW
Back
Primary
Traps
Primary
Lower Back
Primary
Biceps
Primary
Forearms
Primary