Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Lie face down on an incline bench. Hold the dumbbells with an underhand (reverse) grip and your arms close to the sides of your body. Let the dumbbells hang down and you feel the stretch in the lats. This is the starting position. Lift the right dumbbell straight up toward your waist. Keep your 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. Lower the right dumbbell slowly to the starting position. At the same time left the left dumbbell straight up toward your waist. Keep your 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. Reverse the movement by lowering the left dumbbell slowly to the starting position and lifting the right dumbbell straight up toward your waist. Repeat for the required number of repetitions. Variation:
Step 2
Lift the right dumbbell straight up toward your waist. Keep your 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 3
Lower the right dumbbell slowly to the starting position. At the same time left the left dumbbell straight up toward your waist. Keep your 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.