Set up an incline bench at a 45-degree angle.
Place a dumbbell on the floor next to the bench.
Switch sides and repeat the exercise with your left arm.
Stand facing the bench with your feet shoulder-width apart.
Bend at the waist and place your left knee and left hand on the bench for support.
Pick up the dumbbell with your right hand using a reverse grip (palm facing down).
Keep your back straight and your core engaged.
Pull the dumbbell up towards your chest, keeping your elbow close to your body.
Squeeze your back muscles at the top of the movement.
Lower the dumbbell back down to the starting position in a controlled manner.
Repeat for the desired number of repetitions.
Activation
Upper back
PrimarySets
3–5
Reps
8–12
Rest
60s