Instructions
- Place your right knee and right hand firmly on a flat bench. Your torso should be parallel to the bench.
- Place your left foot flat on the floor slightly back for a wide, stable base.
- Pick up a dumbbell with your left hand using a neutral grip, arm hanging straight down.
- Pull the dumbbell up toward your hip, keeping your elbow tucked close to your ribcage.
- Squeeze the lat at the top without twisting or rotating your torso.
- Lower the dumbbell smoothly over 2–3 seconds to a full, safe stretch at the bottom.
💡 Pro Tip & Form Cue
Think of your hand as a hook and pull the elbow toward your back pocket.
Common Mistakes
- Twisting the torso open: Rotating your chest upward reduces mechanical tension on the working lat.
- Pulling directly up to the chest: Pull in an arc toward the hip pocket to maximally engage the lats.
- Dropping the dumbbell fast: Control the lowering phase to maximize muscle fiber micro-damage.
📊 Recommended Sets & Reps
3–4 sets of 8–12 reps per arm.