Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Lie face down on an incline bench. Grasp dumbbells in your hands and let them hang to your sides with a pronated grip. Feel the stretch in the lats. This is the starting position. Lift the right dumbbell straight up toward your right side with your right hand, rotating the dumbbell so that the palm is supinated. Your upper arm should be parallel with your back and close to your body 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 right dumbbell slowly to the starting position. Inhale during this movement. Hold dumbbells to your hands. Repeat the movements using your left arm. Repeat for the required number of repetitions.
Step 2
Lift the right dumbbell straight up toward your right side with your right hand, rotating the dumbbell so that the palm is supinated. Your upper arm should be parallel with your back and close to your body 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 4
Raise the left dumbbell straight up toward your left side with your left hand, rotating it so that it is supinated. Your upper arm should be parallel with your back and close to your body 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.