Classification
| Type | basic |
| Mechanics | compound |
| Direction | pull |
| Equipment | dumbbell |
| Additional Equipment | flat bench |
Instructions
Preparation
With one leg kneel on bench and put corresponding hand of supporting arm on bench. Place other foot beside. Grasp dumbbell.Execution
Pull dumbbell up toward side of waist by flexing back and shoulder. Keep elbow close to body. Return as dumbbell reaches waist. Keep arm slightly flexed. Repeat.Variations / Comments
Keep forearm poining down throughout motion. Avoid active participation of arm muscles. Donīt rotate torso.
Starting Position 
Ending Position Muscles
| Target | Back, General |
| Synergist | Rhomboids | Trapezius, Middle | Trapezius, Lower | Latissimus Dorsi | Pectoralis Major, Sternal | Deltoid, Posterior | Infraspinatus | Brachialis | Brachioradialis |
| Stabilizers | Biceps Brachii | Triceps Brachii (of supporting arm) |
Front
Rear
