This weight training exercise is great for working the dorsal muscles in the back, the shoulders, as well as the biceps. You are able to do this at home if you have a bench and free weights. This exercise enables you to gain muscle mass and definition in your large dorsal mucles, your rhomboids, and even your teres major This exercise can also be done with an Olympic bar.

Body Parts

  • Back
  • Shoulders
  • Biceps
  • Serratus Anterior
  • Transversus Abdominis
  • Biceps Brachii
  • Rhomboids
  • Teres Major


  • Stand next to a flat bench.
  • Press the hand and knee of the same side on the bench.
  • Keep the back parallel to the bench.
  • Keep the other leg on the ground with the knee lightly bent.
  • Hold a weight with the free hand with the thumb pointing forward.
  • Keep the arm stretched out vertically.
  • Avoid arching the back.
  • Suck in the stomach and contract the abdominals.
  • Keep the head aligned with the torso.


  • Lift the weight alongside the pelvis while keeping the arm close to the body with the elbow pointed up.
  • Avoid arching the back.


Keep the head aligned with the torso. Do not look up. Keep the back straight. Keep the abdominals contracted. Keep the wrists straight.