Recommendations: 2-3 Sets, 6-10 Reps, 80 Wght
Stand with your feet about shoulder-width apart. Load the barbell with weights at one end and place the empty end on the floor behind you. Hold the barbell close to the weighted end and bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the bar hang down and you feel the stretch in the lats. This is the starting position. Place the barbell on your right side and lift the weight straight up toward your chest with your right hand. Your upper arm should be parallel with your back at the finish of the movement. Hold for a second at the top, feeling the lift from the right side lats and traps (not the shoulder and arm). Exhale during this movement. Lower the weight slowly to the starting position. Inhale during this movement. Repeat for the required number of repetitions. Place the barbell on your right side and lift the weight straight up toward your chest with your right hand. Your upper arm should be parallel with your back at the finish of the movement. Hold for a second at the top, feeling the lift from the right side lats and traps (not the shoulder and arm). Exhale during this movement. Lower the weight slowly to the starting position. Inhale during this movement. Repeat for the required number of repetitions.
Step 1
Stand with your feet about shoulder-width apart. Load the barbell with weights at one end and place the empty end on the floor behind you on the right side. Hold the barbell with your right hand close to the weighted end and bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the bar hang down and you feel the stretch in the lats. This is the starting position.
Step 2
Place the barbell on your right side and lift the weight straight up toward your chest with your right hand. Your upper arm should be parallel with your back at the finish of the movement. Hold for a second at the top, feeling the lift from the right side lats and traps (not the shoulder and arm). Exhale during this movement.
Step 3
Lower the weight slowly to the starting position. Inhale during this movement. Hold the barbell with your right hand close to the weighted end and bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the bar hang down and you feel the stretch in the lats. Repeat as required.
Step 4
Stand with your feet about shoulder-width apart. Load the barbell with weights at one end and place the empty end on the floor behind you on the left side. Hold the barbell with your left hand close to the weighted end and bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the bar hang down and you feel the stretch in the lats. This is the starting position.
Step 5
Place the barbell on your left side and lift the weight straight up toward your chest with your left hand. Your upper arm should be parallel with your back at the finish of the movement. Hold for a second at the top, feeling the lift from the left side lats and traps (not the shoulder and arm). Exhale during this movement.
Step 6
Lower the weight slowly to the starting position. Inhale during this movement. Hold the barbell with your left hand close to the weighted end and bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the bar hang down and you feel the stretch in the lats. Repeat as required.