Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Stand with your feet about shoulder-width apart. Hold the dumbbell in your right hand with an underhand grip (reverse grip) and your right arm close to the side of your body and your left hand on your left thigh. Bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. 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. Keeping 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. Lower the weight slowly to the starting position. Inhale during this movement. Hold the dumbbell in your right hand with an underhand grip (reverse grip) and your right arm close to the side of your body and your left hand on your left thigh. Bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the dumbbell hang down and you feel the stretch in the lats. Repeat for the required number of repetitions. Stand with your feet about shoulder-width apart. Hold the dumbbell in your left hand with an underhand grip (reverse grip) and your left arm close to the side of your body and your right hand on your right thigh. Bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. 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. Keeping 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. Lower the weight slowly to the starting position. Inhale during this movement. Hold the dumbbell in your left hand with an underhand grip (reverse grip) and your left arm close to the side of your body and your right hand on your right thigh. Bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the dumbbell hang down and you feel the stretch in the lats. Repeat for the required number of repetitions. Variation:
Step 1
Stand with your feet about shoulder-width apart. Hold the dumbbell in your right hand with an underhand grip (reverse grip) and your right arm close to the side of your body and your left hand on your left thigh. Bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the dumbbell hang down and you feel the stretch in the lats. This is the starting position.
Step 2
Lift the right dumbbell straight up toward your waist. Keeping 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 3
Lower the weight slowly to the starting position. Inhale during this movement. Hold the dumbbell in your right hand with an underhand grip (reverse grip) and your right arm close to the side of your body and your left hand on your left thigh. Bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the dumbbell hang down and you feel the stretch in the lats. Repeat as required.
Step 4
Stand with your feet about shoulder-width apart. Hold the dumbbell in your left hand with an underhand grip (reverse grip) and your left arm close to the side of your body and your right hand on your right thigh. Bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the dumbbell hang down and you feel the stretch in the lats. This is the starting position.
Step 5
Lift the left dumbbell straight up toward your waist. Keeping 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.
Step 6
Lower the weight slowly to the starting position. Inhale during this movement. Hold the dumbbell in your left hand with an underhand grip (reverse grip) and your left arm close to the side of your body and your right hand on your right thigh. Bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the dumbbell hang down and you feel the stretch in the lats. Repeat as required.