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Safe exercise for back muscles
Last reviewed: 04.07.2025
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This exercise has a restraining force: your chest is pressed against the bench, making it nearly impossible to use momentum to lift the weights. As a result, the greatest stress will fall on the target muscles – your rhomboids.
Advantages
Typical exercises ignore the rhomboids. How much upper body pushing (mass) do you do compared to pulling exercises (very little)? Developing this muscle, which is located in the middle of the upper back, will balance out your exercise program and help improve your overall fitness.
How to do it
Take heavy dumbbells in your hands and lie on your stomach on a bench. Place the dumbbells on the floor. Bring them to your chest, squeeze your shoulder blades together for a second; from above, your torso will resemble bat wings.
Expert Advice
This is a gentle movement – the weights should only move up and down 6 inches. The higher you raise your arms, the more you should squeeze your shoulder blades together. Do 4-5 sets of 5 reps.
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