What It Is
Pulling from a half-kneeling stance builds back strength while training your hips and trunk to stay steady and square.
How to Do It
Kneel on one knee on a mat or folded towel on the floor, holding the dumbbell on that side. Rest your other forearm on your front thigh and lean forward with a flat back. Pull the dumbbell toward your hip, then lower it. Do all reps on one side, then switch.
Skill Level
Beginner. One new pattern or machine to learn, with light loads and low risk.
Type
Strength. Builds muscle and strength with controlled, resisted movement.
Engagement
Unilateral (Non-Alternating). Do every rep on one side, then switch.
