This exercise targets the lats, but also works the chest and triceps.
- +Targets chest and lats
- +Can help increase chest depth and width
- +Helps improve shoulder mobility
- –Risk of shoulder injury if done incorrectly
- –Not suitable for people with shoulder issues
This exercise targets:
Chest
Upper Chest
Middle Chest
Serratus
Lower Chest
Upper Back
Lats
–
Triceps
Ratios are approximate and can vary depending on form and technique.
How to perform
- Lie on a bench, feet flat, core braced, shoulder blades down and back
- Hold one dumbbell by the inner plate with both hands (diamond grip), arms above chest
- Keep a soft bend in elbows and neutral wrists throughout
- Inhale and slowly lower the dumbbell in an arc behind your head
- Stop when you feel a stretch in lats/chest; don’t let ribs flare or low back arch
- Exhale and pull the weight back over chest using lats and pecs
- Move with control; no bouncing or locking elbows
- Use a light-to-moderate weight; range should be pain-free in shoulders