<aside> <img src="/icons/verified_blue.svg" alt="/icons/verified_blue.svg" width="40px" /> Muscles Targeted:

1. Primary Muscles:
   • Upper and Middle Back
   • Latissimus Dorsi (Lats)
   • Trapezius (Mid-Traps)
2. Secondary Muscles:
   • Biceps, Forearms
   • Teres Major (Rhomboids) </aside>

I. The Setup:

1. Start by selecting an appropriate dumbbell weight that allows you to complete the exercise with proper form.
2. Stand next to a bench and place your hand and knee on it, with your other foot out to the side to create a wide and stable base of support.
3. Keep your back straight and perpendicular to the floor.
4. Grab the dumbbell in the middle of the handle.
5. Lift your chest up, keeping your head in a neutral position.
6. Allow your scapula to protract at the bottom, allowing the traps to work through a full range of motion.
7. Drift the dumbbell slightly forward to achieve more stretch on the lats while creating more consistent tension.

II. The Execution:

How to execute the movement after having properly setup in step 2.

1. Think about dragging the dumbbell back in an arc instead of straight up, pulling it toward your hips, and then allowing it to come down and forward under control on the negative.
2. Keep your elbows in close to your torso rather than flaring them out to the side.
3. Allow a moderate amount of torso rotation to assist the lats at their weakest point in the lift.
4. Use momentum to generate a consistent resistance curve and make the exercise more effective.
5. Perform the movement in a slow and controlled manner, focusing on squeezing your shoulder blades together at the top of the movement.
6. Perform the desired number of repetitions and then switch sides.

III. Common Mistakes:

1. Rounding your back: Keep your back straight and avoid rounding it during the movement to prevent injury.
2. Flaring your elbows out: Keep your elbows in close to your torso to target the lats and prevent unnecessary stress on the shoulder joint.