The bench press, squats, and deadlifts likely come to mind when you think of bodybuilding exercises. But there are many other effective exercises you can do to target your muscles. One such exercise is the dumbbell straight arm pullback. This move is a great way to work your back and shoulder muscles.
This dumbbell straight arm pullback is a great exercise that targets your back muscles, mainly lats. It is also perfect for your routine because it will keep things interesting for you and your muscles. This dumbbell straight arm pullback can be done anywhere, but the best place to do it would be on a bench with dumbbells or stability balls.
How to Perform Dumbbell Straight Arm Pullback
Here’s how to do it: (include step-by-step instructions).
- Flex your hips and lower down, almost parallel to the floor. The weights should stay in line with where they were when standing up, but now let them hang against each side of your body as if weightless!
- The lower back should be in a natural arch, not stretched out or hyperextended.
- To kick with power, you should slightly flex your knees and keep them in the same position throughout each motion. This will help provide more force as it travels through Targeting muscles along its path to generate speed for target acquisition!
- Keep your core braced like you are about to take a hit in the belly. This will activate and strengthen abs, providing more stability for the back, which reduces injury risk even further!
- Through the whole movement, your torso should not move. The only moving parts are your hands – there’s no momentum, and you shouldn’t cheat by swinging or otherwise using body motion that isn’t part of this exercise.
- As you inhale, pull your arms back towards the center and then out to each side as if embracing a loved one. This movement should be done with inhalation to fully effect tone quality!
- Maintain an even, controlled pace as you move the weight around.
- Pause at the top, and then reverse your movement. Concentrate on resisting gravity as you do this, making sure not to lose focus during any phase of the exercise or else let momentum take over!
- The eccentric part of every exercise is just as important, so don’t drop your hands back down.
- Bring your hands back to the starting position and pause for a second before repeating it.
- Makes sure you use “prescribed number of repetitions” instead of just saying ‘repetition.’
This exercise is like sit-ups, but with your back instead of your stomach. You’ll be doing slow and deep reps as you intensely focus on activating the lats for an effective core workout!
When you perform this exercise with just one arm, it’s important to keep yourself stable and balanced by bracing against an object for support or using the hand that isn’t doing all of the work. For example: put your left foot up on a chair, so only its heel rests on top while performing each set-up motion as if swinging from snatches!