Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Stand with your feet about shoulder-width apart. Hold the dumbbells with the palms facing inwards (hammer grip) and your arms close to the sides of your body. Bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the dumbbells hang down and you feel the stretch in the lats. This is the starting position. Lift the dumbbells straight up toward your waist. Keep your arms close to your body until your upper arms are parallel with your back. Hold for a second at the top, feeling the lift from the lats and the traps (not the shoulders and arms) and squeeze the scapula together. Exhale during this movement. Lower the weight slowly to the starting position. Inhale during this movement. Repeat for the required number of repetitions. Variation: This exercise can be done with one arm at a time, alternating.
Step 1
Stand with your feet about shoulder-width apart. Hold the dumbbells with the palms inwards (hammer grip) and your arms close to the sides of your body. Bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the dumbbells hang down and you feel the stretch in the lats. This is the starting position.
Step 2
Lift the dumbbells straight up toward your waist. Keep your arms close to your body until your upper arms are parallel with your back. Hold for a second at the top, feeling the lift from the lats and the traps (not the shoulders and arms) and squeeze the scapula together. Exhale during this movement.
Step 3
Lower the weight slowly to the starting position. Inhale during this movement. Hold the dumbbells with the palms inwards (hammer grip) and your arms close to the sides of your body. Bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the dumbbells hang down and you feel the stretch in the lats.