Of all the different back exercises, this classic move will not only help to strengthen your shoulders and back, but will help to sculpt them as well to help create a classically chiseled body.
How to do the move
Stand next to a bench or other stable surface and put your right hand and knee on the bench. Keeping your core tight and your back neutral, hold a dumbbell, kettlebell, or other weight in your left hand. Pull your shoulder blades together then raise the weight to your chest in a straight line.
Muscles that benefit
The main muscles that this move works are the latisimus dorsi, deltoids, trapesius, biceps, and forearms. Secondary muscles worked as stabilizers are the pectoralis major, rotator cuff, erector spinae.
How to use this move
This is a great standard move to add to your regular strength training routine, or even a HIIT routine. To increase the intensity of this move start with a heavier weight and decrease the weight as your muscles get tired in subsequent sets.
Get the equipment
Add weight with the PowerBlock, a kettlebell, or even the Ultimate Sandbag.
Photo by Andrew Malone is licensed under CC BY 2.0
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