Target Upper Back with Backstabbers

Backstabbers

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

Begin lying on the ground with knees bent and feet flat. Hold dumbbells straight overhead. Lower one dumbbell at a time towards its respective shoulder, emphasizing the tricep contraction. Alternate sides.

Common Mistakes

Avoid any jerky movements and ensure that only the forearm moves while the upper arm remains stationary.

Breathing

Inhale as you lower the dumbbell; exhale when pressing it back to the starting position. Alternate and repeat.

Muscle Focus

Primary Muscles

Triceps

Secondary Muscles

Forearm, Shoulders