Bodyweight
Back Lever
Upper Back · Back
Intermediate6
Demonstration
AdvancedCompoundDumbbell
Dumbbell One Arm Bent Over Row
Upper Back · Back
5
sets
4–6
reps
3m
Rest time
~9
Calories / set
Instructions
- 1
Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing your body.
- 2
Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.
- 3
Let the dumbbell hang straight down towards the floor, with your arm fully extended.
- 4
Pull the dumbbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
- 5
Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
- 6
Repeat for the desired number of repetitions, then switch sides.
Muscles worked
Primary
Upper Back
biceps
Secondary
bicepsforearms
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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Alternatives
Bodyweight
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Resistance band
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Resistance band
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