Peggers
This back exercise mainly works your latissimus dorsi, rhomboids and traps, with help from your rhomboids, rear shoulders and teres major. Watch the demo video, then follow the tips below.
Rep Range
5-10
How to do Peggers
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.
Muscles worked
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
