Developing the Muscles of the Back

Back to the Muscle Group

1)      Grasp a dumbbell and

Locate a flat bench.



2)      Start this exercise by

Positioning yourself on

The bench with one knee

Supporting your right side

While firmly placing your

Left leg on the ground for

Added support.


3)      Start by pulling the dumb-

bell straight upwards


your elbow tight

to your side.



4)      Pause for 2 seconds at

The top of your movement



5)      Slowly lower the dumbbell

Back towards the starting

Position to complete one




Muscles Worked:

Middle and Outer Back