A safe exercise for the muscles of the back
Last reviewed: 23.04.2024
All iLive content is medically reviewed or fact checked to ensure as much factual accuracy as possible.
We have strict sourcing guidelines and only link to reputable media sites, academic research institutions and, whenever possible, medically peer reviewed studies. Note that the numbers in parentheses ([1], [2], etc.) are clickable links to these studies.
If you feel that any of our content is inaccurate, out-of-date, or otherwise questionable, please select it and press Ctrl + Enter.
This exercise has a restraining force: your chest is adjacent to the bench, which makes it practically impossible to use the impulse to lift weights. As a result, the biggest load will fall on the target muscles - your rhomboids.
Benefits
Typical exercises ignore rhomboid muscles. How many pushing movements on the upper part of the body do you do (mass) in comparison with exercises for traction (very little)? The development of this muscle, which is in the middle of the upper back, will balance your exercise program and help improve your overall physical shape.
How to do it
Take in the hands of heavy dumbbells and lie on your stomach on the bench. Put the dumbbells on the floor. Bring them to your chest, for a second, remove the scapula; on top your torso will resemble the wings of a bat.
Expert advice
This cautious movement - weights should move up and down only by 15 cm. The higher you raise your hands, the more you will have to pull the shoulder blades. Do 4-5 sets of 5 repetitions.
[