Primary Muscle: Back
Equipment: Dumbbell
Level: Intermediate
Purpose: To target the latissimus dorsi muscle of your back.
Execution: Lie across a bench with only your shoulder blades supporting your body weight. Grasp a dumbbell overhead with both hands. Keeping your arms straight and your hips low to the floor, pull the weight up in a semicircular arc until the weight is over your chest. Squeeze at the peak contraction before lowering the weight slowly to the start position. Lower the weight as much as you can without bending your elbows before pulling up for another repetition.