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    Muscles worked: latissimus dorsi muscles

    Instructions:
    Place a dumbbell on it's end on the surface of the flat exercise bench and kneel down and lean back onto the bench with your shoulder blades against the top of the bench. Place your feet on the floor with your legs bent. Grab the dumbbell and place your palms against the under side of the dumbbell. Wrap your thumbs around the dumbbell bar. Press the dumbbell up until your arms are slightly bent. This is your starting position. Next, lower the dumbbell backward and downward until you have reached a comfortable stretch. Return to the starting position and repeat.
    Note Dip your hips a little bit when you have reached the low point to be sure to fully stretch the lats.
    Dont's:
    Don't bounce the weight at the bottom position. This can place great stress on your shoulders. Use a slow controlled movement.


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