I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.
The dumbbell in your hand with a semi-pronated grip and your opposite knee and opposite hand in support on the bench:
Your back straight, inhale and pull the dumbbell as high as possible keeping your arm along the body and bringing your elbow back.
Exhale at the end of the movement
To have a maximum contraction, you can make a slight twist fo your torso at the end of the pull.
This exercise works the latissimus dorsi, teres major, posterior deltoid and at the end of contraction, trapezius, and rhomboids. Biceps, brachialis, and brachioradialis also work a little bit
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