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Target Muscles: Back (Latissimus Dorsi), Shoulder (Deltoids, Trapezius & Rhomboids).
Begin by kneeling forward on one knee on the bench and use your hand for stability, ensuring that neither your knee nor your elbow are locked out. Holding the dumbbell in the other hand, at arms length towards the floor, as shown.
Then bending your elbow, raise it until the upper arm it is at least parallel to the floor, ensuring that the lower arm remains pointing at the floor. Then slowly lower the dumbbell back to the start position.
This is a really effective upper body exercise developing strength in the shoulder and upper back.