This exercise allows you to focus on one side of your back at a time, ensuring balanced development.
- +Allows for unilateral training
- +Targets back and biceps effectively
- +Can help correct muscle imbalances
- –Risk of lower back strain if done incorrectly
- –Requires good form to isolate target muscles
This exercise targets:
Upper Back
Lats
Traps
Shoulders
Rear Delts
Rotator Cuff
–
Biceps
Ratios are approximate and can vary depending on form and technique.
How to perform
- Place one knee and same-side hand on a bench; other foot on the floor, back flat
- Hold a dumbbell in the free hand, arm straight below shoulder, palm facing in
- Brace your core and keep neck neutral; shoulders and hips square to the floor
- Pull the dumbbell toward your hip by driving your elbow back, close to your side
- Squeeze your shoulder blade toward your spine at the top; don’t shrug
- Lower the weight slowly until your arm is straight; keep the shoulder packed
- Exhale on the pull, inhale on the way down; keep the torso still
- Switch sides and match reps with control