Profile: Isolation exercise for the major back muscles
Suitability: Intermediate /
Advanced
Target Muscles:
Lattisimus dorsi
Equipment: Dumbell,
Bench,
Mirror
Start / End Phase
Mid Phase
Use a weight that allows you to control
the exercise with strict form suited to your training goals
Sit on the edge of the bench and take
the dumbell and rest onto your thighs. Place your palms face down onto the
inside of the dumbell plates with your thumbs interlocking around the handle
Lift the dumbell up to your chest
whilst lying back on the bench.. Now press the dumbell up to the ceiling and
hold it centrally over the chest. Let your shoulders sink into the bench
Use the drag and lock technique by
bending your elbows slightly
Inhale, whilst allowing your arms to go
backwards until you feel a stretch in your lats
Exhale whilst contracting your back and
using your muscle to the start position above your chest
Keep your back flat and the tension on
your lats at all times
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