Performance: Face a weight bench. With your feet fairly close together, lean forward and rest your free hand on the bench so you’re supporting the weight of your upper body with one arm. Bend your knees slightly and keep your chest slightly lifted and back arched. Reach down and grasp a dumbbell while keeping your other arm locked and supporting your torso. Keeping your torso stable throughout the movement, slowly pull the dumbbell all the way up to your chest, moving your shoulder backward as your elbow comes toward the ceiling. Then lower the dumbbell straight down to the start position. Try to focus on feeling the contraction in your lats when you raise the weight and make sure you get a good stretch in your lats at the bottom of the movement. You can also perform this exercise with your body parallel to the bench and one knee resting on the bench if the unsupported version is too difficult for you.
Muscle Emphasis: latissimus dorsi, biceps, brachialis, and forearm flexors; secondary emphasis is on the trapezius and posterior deltoid
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