Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Lie face down on an incline bench. Grasp dumbbells in your hand and let them hang to your side with a pronated grip. Feel the stretch in the lats. This is the starting position. Lift the dumbbells straight up toward your sides with your hands, rotating the dumbbell so that the palm is in a reverse grip. 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 your lats and traps (not the shoulders and arms). Exhale during this movement. Lower the dumbbells slowly to the starting position. Inhale during this movement. Repeat for the required number of repetitions.
Step 2
Lift the dumbbells straight up toward your sides with your hands, rotating the dumbbell so that the palm is in a reverse grip. 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 your lats and traps (not the shoulders and arms). Exhale during this movement.