Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Lie face down on an inclined bench. Hold the dumbbells with an overhand grip (palms facing towards the back) and your arms close to the sides of your body. Let the dumbbell hang down and you feel the stretch in the lats. This is the starting position. Lift the right dumbbell straight up toward your waist. 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 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. Hold the dumbbells with an overhand grip (palms facing towards the back) and your arms close to the sides of your body. Let the dumbbell hang down and you feel the stretch in the lats. Repeat for the required number of repetitions. Lie face down on an inclined bench. Hold the dumbbells with an overhand grip (palms facing towards the back) and your arms close to the sides of your body. Let the dumbbell hang down and you feel the stretch in the lats. This is the starting position. Lift the left dumbbell straight up toward your waist. 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 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. Hold the dumbbells with an overhand grip (palms facing towards the back) and your arms close to the sides of your body. Let the dumbbell hang down and you feel the stretch in the lats. Repeat for the required number of repetitions. Variation:
Step 2
Lift the right dumbbell straight up toward your waist. Keep your right arm close to your body until your upper arm is 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 5
Lift the left dumbbell straight up toward your waist. Keep your left arm close to your body until your upper arm is 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.