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Technique

  1. Lie face down on a bench incline at around 30 or 45 degrees and hold a Dumbbell in each hand.
  2. Pull your elbows back to bring the weights to your hips, retracting your scapulas at the top ( Shoulder retraction).
  3. Bring the weights back down slowly, letting them stretch your upper back at the bottom position.

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Form tips

  • You may slightly arch your back at the top.
Logging: Total weight used.

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Muscles

Strength

Primary

  • Rotator cuff
  • Back
  • Shoulders
  • Triceps

Secondary

  • Biceps
  • Forearms
  • Teres minor
  • Teres major
  • Posterior deltoid
  • Middle trapezius
  • Latissimus dorsi
  • Rhomboid major
  • Triceps brachii (long head)
  • Lower trapezius
  • Biceps brachii (short head)
  • Brachialis
  • Brachioradialis

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Equipment

Dumbbell
Dumbbell
Bench
Bench

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Appears in

Other disciplines
Joint movements
Shoulderretractionextension backward
trains stretches
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Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.