equipment

Dumbbell

sets

3

reps

12-20

rest

45-60 sec

1. Stand with a light dumbbell in each hand and feet about hip width apart.
2. Hinge forward at the hips until your torso is close to parallel with the floor.
3. Keep a soft bend in your knees and a flat back.
4. Let the dumbbells hang below your chest with palms facing each other.
5. Set a slight fixed bend in your elbows and brace your midsection.

1. Raise both dumbbells out to your sides in a wide arc.
2. Lead with your elbows and keep the arm angle fixed.
3. Continue until your upper arms are roughly level with your torso.
4. Squeeze your rear delts and upper back briefly at the top.
5. Lower the dumbbells under control back to the start.

Exhale as you raise the dumbbells, inhale as you lower them.

• Keep your torso angle fixed — do not rise as you lift.
• Lead with the elbows, not the hands.
• Keep your neck in line with your spine rather than looking up.
• Use light weight; this is a small muscle group.
• Rest your forehead on an incline bench if holding the hinge is difficult.

• Standing up as the dumbbells rise so the movement becomes a row.
• Using momentum to swing the weights outward.
• Rounding the back in the hinged position.
• Bending the elbows and turning it into a rear-delt row.
• Going too heavy so the traps take over.

From dumbbells hanging below the chest to upper arms level with the torso. Keep the hinge fixed so the range comes from the shoulders.