Purpose

(1) To work each side of the back independently, thereby preventing a stronger side from developing, as well as acting as weak point training to improve back symmetry.

Execution

(1) Take a dumbbell in both hands, and lie on your stomach on an incline bench.

(2) Begin with the weight hanging down at arm's length, with arm's fully extended and palms facing inwards.

(3) Lift the weights up to your side.

(4) Lower the weights under control.

Tips

(1) Concentrate on doing the work with your back rather than your arm.

(2) Use a weight which you are comfortable with on the negative (lowering) phase of the motion. This way you can work your back in that very important stage of the exercise. Move the weights in a straight arc in front of your body on the negative motion.