Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Stand with your feet close together. Grasp a dumbbell with your right hand, palm facing inwards. Bend over so that your back is parallel with the floor. Keep your knees slightly bent to reduce lower back stress. Bend your right elbow so that the upper arm is parallel to your back and the elbow is at a 90 degree angle. Your left hand rests on your left thigh. This is your starting position. Straighten your elbow in a kickback motion. As the dumbbell moves, rotate your right hand so that the palm is facing back. Exhale during this movement. Lower the dumbbell back to the starting position, keeping your upper arm stationary and parallel to your back. Inhale during this movement. Repeat for the recommended number of repetitions. Stand with your feet close together. Grasp a dumbbell with your left hand, palm facing inwards. Bend over so that your back is parallel with the floor. Keep your knees slightly bent to reduce lower back stress. Bend your right elbow so that the upper arm is parallel to your back and the elbow is at a 90 degree angle. Your left hand rests on your left thigh. This is your starting position. Straighten your elbow in a kickback motion. As the dumbbell moves, rotate your left hand so that the palm is facing back. Exhale during this movement. Lower the dumbbell back to the starting position, keeping your upper arm stationary and parallel to your back. Inhale during this movement. Repeat for the recommended number of repetitions.
Step 1
Stand with your feet close together. Grasp a dumbbell with your right hand, palm facing inwards. Bend over so that your back is parallel with the floor. Keep your knees slightly bent to reduce lower back stress. Bend your right elbow so that the upper arm is parallel to your back and the elbow is at a 90 degree angle. Your left hand rests on your left thigh. This is your starting position.
Step 3
Lower the dumbbell back to the starting position, keeping your upper arm stationary and parallel to your back. Inhale during this movement. Hold a dumbbell with your right hand, palm facing inwards. Bend over so that your back is parallel with the floor. Keep your knees slightly bent to reduce lower back stress. Bend your right elbow so that the upper arm is parallel to your back and the elbow is at a 90 degree angle. Your left hand rests on your left thigh. Repeat as required.
Step 4
Stand with your feet close together. Grasp a dumbbell with your left hand, palm facing inwards. Bend over so that your back is parallel with the floor. Keep your knees slightly bent to reduce lower back stress. Bend your right elbow so that the upper arm is parallel to your back and the elbow is at a 90 degree angle. Your left hand rests on your left thigh. This is your starting position.
Step 6
Lower the dumbbell back to the starting position, keeping your upper arm stationary and parallel to your back. Inhale during this movement. Hold a dumbbell with your left hand, palm facing inwards. Bend over so that your back is parallel with the floor. Keep your knees slightly bent to reduce lower back stress. Bend your right elbow so that the upper arm is parallel to your back and the elbow is at a 90 degree angle. Your left hand rests on your left thigh. Repeat as required.