Muscle groups worked: Major back muscles including the latissimus dorsi and lower back muscles.
Starting position: Find a solid, comfortable bench or chair without wheels. With your back parallel to the floor, put your left knee on the bench and with your back parallel to the floor and your left arm on the bench. With your right hand, which is hanging at your side, pick up the weight.
Action: Lift the weight towards your trunk, keeping the elbow at your side and in tight. Exhale as you lift upwards. After you've done between eight and twelve repetitions on one side, repeat on the other, remembering to keep your elbow at your side and the weight in.
- Your body should be anchored, and all the work should be done by your arms and back.
- Don't allow your shoulder blades to separate between repetitions.
- Don't lift your shoulders to your ears. Keep your shoulder blades pulled downward as much as you can.