- Stand with your feet hip width apart or closer.
- Hold one dumbbell in each hand.
- Chest is up, shoulders are back.
- Start by hinging at the hips. Lower your upper body to about a 45 degree angle.
- Keep your core engaged to support your lower back.
Your back should stay flat. DO NOT ROUND YOUR BACK!
- Using gravity as resistance, start by shrugging your shoulders back towards each other.
Relax your shoulders down away from your ears.
- Follow through with your elbows, lifting the weight into your rib cage.
- At the top of the motion, try to get your elbows to touch in the back of your body.
They’re never going to touch, but try anyway.
- Reverse the motion, and lower the weights with control.
- Review the Row exercise
- Use a weight appropriate for the Tricep Extension exercise.
- This is not a fluid movement. There are 10 points of pause (10 positions that you body will ‘hit’)
- standing starting position
- bent over, with arms straight, (beginning rowing position)
- the rowing motion: with elbows at your sides, forearms towards the floor
- the tricep extension: elbows at your sides, forearms parallel to the floor
- reverse tricep extension: with elbows at your sides, forearms towards the floor (again)
- reverse rowing motion: bent over, with arms straight
- standing with the weight by your hips, arms straight
- curling motion: arms bent, elbows by your sides, weights at your shoulder.
- shoulder press: arms straight above your head, biceps by your ears.
- reverse shoulder press: arms bent, elbows by your sides, weights at your shoulder.
- reverse curl, back to the starting position
- When the weight is above your head, your arm should be straight, and your bicep close to your ear.