excellent back builder with minimal erector involvement
great for lats, rhomboids, and rear delts
allows for pure pulling focus without lower back fatigue
Execution
Set up an incline bench at approximately 30-45 degrees. Lie face down on the
bench with your chest supported, allowing your arms to hang down with dumbbells
in each hand. Position yourself so your chest is at the top of the bench. Brace
your trunk.
let your arms fully extend, feeling a stretch in your back muscles
pull the weights up by bending your elbows and retracting your shoulder blades
squeeze your back muscles at the top of the movement
lower the weights with control back to the starting position
maintain chest contact with the bench throughout
Push each set to absolute failure - continue doing reps until you can no longer
bend your arms and retract your scapulae, getting every last bit of stimulus
from the movement.
Purpose
excellent back builder with minimal erector involvement
great for lats, rhomboids, and rear delts
allows for pure pulling focus without lower back fatigue
Execution
Set up an incline bench at approximately 30-45 degrees. Lie face down on the
bench with your chest supported, allowing your arms to hang down with dumbbells
in each hand. Position yourself so your chest is at the top of the bench. Brace
your trunk.
let your arms fully extend, feeling a stretch in your back muscles
pull the weights up by bending your elbows and retracting your shoulder blades
squeeze your back muscles at the top of the movement
lower the weights with control back to the starting position
maintain chest contact with the bench throughout
Push each set to absolute failure - continue doing reps until you can no longer
bend your arms and retract your scapulae, getting every last bit of stimulus
from the movement.