A Typical Session
20 Min
Warm-up
4m
Main Set
12m
Cooldown
4m
6 kcal
/ min (est.)
3 × 12
sets × reps
Why this exercise
Difficulty: Intermediate
Unique movement that stretches and strengthens the lats and chest.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
12
Rest
60s
How to Perform
- 1.Lie across a bench supporting upper back.
- 2.Hold one dumbbell with both hands above chest.
- 3.Lower weight behind your head in an arc.
- 4.Pull back to starting position.
Pro Tips
- •Keep slight bend in elbows.
- •Feel the stretch in your lats.
- •Don't go too deep too fast.
Equipment
Bench · Dumbbell
Safety
Use moderate weight to protect shoulders.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.