Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing your body.
Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.
Let the dumbbell hang straight down towards the floor, with your arm fully extended.
Pull the dumbbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
Repeat for the desired number of repetitions, then switch sides.
Activation
Upper back
PrimarySets
3–5
Reps
8–12
Rest
60s