A Typical Session
25 Min
Warm-up
5m
Main Set
15m
Cooldown
5m
8 kcal
/ min (est.)
4 × 10 per arm
sets × reps
Why this exercise
Difficulty: Intermediate
Unilateral back exercise that builds thickness and corrects imbalances.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
4
Reps
10 per arm
Rest
60s
How to Perform
- 1.Place one knee and hand on bench for support.
- 2.Hold dumbbell in free hand hanging down.
- 3.Pull dumbbell to your hip, squeezing back.
- 4.Lower with control and repeat.
Pro Tips
- •Keep back flat and parallel to floor.
- •Pull with your elbow, not your hand.
- •Don't rotate your torso.
Equipment
Bench · Dumbbell
Safety
Keep core tight to protect lower back.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.