Strengthen Back with Peggers

Peggers

Rep Range

5-10

Hints

Begin by lying flat on your stomach on the floor. With a light dumbbell in each hand positioned vertically, standing up from the ground, maintain a straight arm and slide one dumbbell out to the side, going slightly past shoulder height or to wherever is comfortable. Gently return it to its starting point. Switch and repeat on the opposite side, ensuring each movement is fluid and controlled.

Common Mistakes

It's crucial to avoid lifting your torso or leveraging momentum to shift the dumbbell. The motion should stem from your shoulder and upper back muscles, while the remainder of your body stays stable. Be cautious not to jerk or strain the neck.

Breathing

Inhale as you push the dumbbell outward, slightly past shoulder height. Exhale upon returning the dumbbell to its initial position.

Muscle Focus

Primary Muscles

Latissimus Dorsi, Rhomboids, Traps, Erector Spinae, Shoulders, Teres Major, Teres Minor, Infraspinatus

Secondary Muscles

Rhomboids, Rear Shoulders, Teres Major, Teres Minor, Infraspinatus, Chest, Traps

Tertiary Muscles

Latissimus Dorsi