Major Muscles Worked:


Set Up:

  1. Stand with your feet hip width apart or closer.
  2. Either hold the ends of one dumbbell in each hand, or hold one dumbbell in each hand.
  3. Chest is up, shoulders are back.

The Movement:

  1. Start by hinging at the hips. Lower your upper body to about a 45 degree angle.
  2. Keep your core engaged to support your lower back.
    Your back should stay flat. DO NOT ROUND YOUR BACK!
  3. Using gravity as resistance, start by shrugging your shoulders back towards each other.
    Relax your shoulders down away from your ears.
  4. Follow through with your elbows, lifting the weight into your rib cage.
  5. At the top of the motion, extend your forearms so that they extend towards your hips.
  6. Reverse the motion so that your forearms are perpendicular to the floor.

Specific Cues:

  • You may feel some fatigue in your lower back. Keep your core engaged to support your lower back.
  • Do not round your back.
  • You may feel tension in your hamstrings – this is okay. It means that your back is flat.
  • Keep your elbows glued to your side body. Pretend that there is a rod piercing elbows through your torso keeping everything fixed.
  • Do NOT swing the weight.
  • The movement is less than a 1/4 of a circle. from perpendicular to the floor to arms straight. You do not want to bring the weight close to your shoulder.