Targets: middle back, also biceps, lats, and shoulders
1. With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor, head up.
2. While keeping the torso stationary, lift the dumbbell to your side (as you breathe out), keeping your elbows close to the body (do not exert any force with the forearm other than holding the weights). On the top contracted position, squeeze the back muscles and hold for a second.
3. Slowly lower the weight again to the starting position as you inhale.
4. Repeat 3 sets, 12-15 repetitions.