Profile: Compound
exercise for the major back muscles
Suitability: Beginner
/ Intermediate /
Advanced
Target Muscles:
Lattisimus dorsi
Equipment: Bench,
Dumbell, Mirror
Start / End Phase
Mid Phase
Use a weight that allows you to control
the exercise with strict form suited to your training goals
Angle the bench sideways to a mirror so
you can observe your technique. Rest your knee (on your non working side) onto
the bench at a ninety degree angle. Place your hand on the bench fingers
pointing to the mirror for support
Bend forward until your back is
parallel to the floor
Place your other leg away from the
bench in line with your hip to create a wide base
Take the dumbell and exhale as you pull
up towards the outside of your waist forming a ninety degree angle with your
upper arm and forearm
Inhale whist you return the DB to the
start position by straightening the arm and lowering your shoulder going to a
point where you feel the stretch. Ensure your elbows to not lock out at the end
of the movement
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