225 kcal
Dumbbell, Medicine Ball, Barbell
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Lats, Chest, Lower Back, Calves, Hip Flexors
6 min
A classic upper-body isolation movement that trains the lats through shoulder extension while you stabilize your torso. Perform it lying across a flat bench with your hips steady and ribs down to keep tension on the lats.
Step 1
Lie back with your upper back on a flat bench and plant your feet firmly on the floor. Hold one dumbbell with both hands above your chest, keeping a small bend in your elbows. Brace your core and keep your ribs from flaring up.
Step 2
Lower the dumbbell in a controlled arc behind your head until you feel a strong stretch through your lats, not your lower back. Keep the same slight elbow bend and don’t let your ribs pop up. Pause briefly while staying tight through your core.
Step 3
Pull the dumbbell back up in the same arc until it’s stacked over your chest again. Think about driving your upper arms down using your lats rather than bending your elbows. Reset your brace at the top and repeat.
