Technique
Bend over with one hand supporting your body and one dumbbell in the other hand. Pull the dumbbell toward your body by retracting your shoulder blade and bending your elbow, then return to the starting position with control.
A compound dumbbell exercise that targets the back muscles through a controlled pulling movement using one arm while bent over, improving unilateral strength and back stability.
Bend over with one hand supporting your body and one dumbbell in the other hand. Pull the dumbbell toward your body by retracting your shoulder blade and bending your elbow, then return to the starting position with control.
Bend over with one hand supporting your body on a bench or surface, one dumbbell in the other hand, and proper posture maintained.
Return to the starting position with arm extended, maintaining proper form throughout the movement.
Squeeze shoulder blade, pull elbow back, maintain posture, control the movement
Using momentum, not retracting shoulder blade, poor posture, rushing the movement
Increase weight, try variations, add tempo changes, or perform with different grips.
Use lighter weight, focus on form, reduce range of motion, or perform assisted version.
Maintain proper form to avoid back strain. Stop if you experience pain in back, shoulder, or arm. Consult a professional if you have upper body issues.