This is strength training exercise to build your middle back and also a compound type exercise which also trains biceps, shoulders and lats. The only equipment needed is a dumbbell.

Instructions to do this exercise properly

• Put two Dumbbells on both sides of flat a bench.
• Your right leg will go on back-end of the bench and right hand will go on front-end of the bench for support.
• Now, go forward as you are going to lie down till your torso comes parallel with bench and your lower back stays straight. Then pick up dumbbell where your figures point your torso. This is your starting position.
• Raise your hand now where your upper arm comes in line with your chest and you should feel stretch in your lower back. While performing this you have to breathe out and breathe in while you go back to starting position.
• Flip side by changing position of legs and hands. Also repeat these steps as per instructions.

Only your arms must be moving in this exercise. Rest of the body must be stationary. 10-12 reps are preferred according to your capacity.

Video Demos on how to execute this exercise properly

Video Demo 2