Bodyweight
Back Lever
Upper Back · Back
Intermediate6
Demonstration
AdvancedCompoundDumbbell
Dumbbell Reverse Grip Incline Bench One Arm Row
Upper Back · Back
5
sets
4–6
reps
3m
Rest time
~9
Calories / set
Instructions
- 1
Set up an incline bench at a 45-degree angle.
- 2
Place a dumbbell on the floor next to the bench.
- 3
Stand facing the bench with your feet shoulder-width apart.
- 4
Bend at the waist and place your left knee and left hand on the bench for support.
- 5
Pick up the dumbbell with your right hand using a reverse grip (palm facing down).
- 6
Keep your back straight and your core engaged.
- 7
Pull the dumbbell up towards your chest, keeping your elbow close to your body.
- 8
Squeeze your back muscles at the top of the movement.
- 9
Lower the dumbbell back down to the starting position in a controlled manner.
- 10
Repeat for the desired number of repetitions.
- 11
Switch sides and repeat the exercise with your left arm.
Muscles worked
Primary
Upper Back
biceps
Secondary
bicepsshoulders
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
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