Proper Positioning
The non-working arm extended with the hand on the bench
Chest out and glutes out
From hips, bend upper body forward slightly
Back flat with the head aligned with the spine
Pull shoulders down and back
Knees slightly bent
Firmly plant feet on the floor
Extend the working arm and grasp the dumbbell with a neutral grip
Allow the dumbbell to hang around knee height, in line with the lower chest
Proper Technique
Pull the dumbbell toward the belly button level
Relax the hand and arm as much as possible, focusing on isolating the back
Lower the dumbbell in a controlled manner keeping the lat contracted
Execute with a full range of motion, opening the lats
Inhale on the downward phase and exhale on the upward phase of the movement
Essential Tips
Avoid tugging the torso for assistance
Keep body weight distribution balanced
Maintain a flat back and a firm upper body
Do not lockout arms
Instead of using a bench, get into the ready position, placing the non-working hand either on the thigh or on the back of an incline bench
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