Primary Muscle Group: Back


Start off by finding a flat bench. Taking a dumbbell in one hand, bend forward at the waist until your upper body is almost parallel to the floor.  Place your free hand on the bench for support.  Now, with the weight hanging down at arm’s length, turn your hand so that the palm faces toward your body.  Keeping your body steady, pull the weight up to your side, making sure to concentrate on doing the work with your back rather than your arm.  Lower the weight slowly and in a controlled manner. After finishing your repetitions, repeat with the other arm.