equipment

Dumbbell

sets

3

reps

12-15

rest

45-60 sec

1. Hold a dumbbell in one hand.
2. Place the opposite hand and knee on a bench, or hinge forward with a split stance.
3. Bring your torso close to parallel with the floor with a flat back.
4. Tuck the working upper arm against your side, elbow bent.
5. Set your shoulders level and brace your midsection.

1. Straighten the elbow to drive the dumbbell backwards.
2. Keep the upper arm pinned to your side throughout.
3. Pause briefly with the arm fully straight.
4. Bend the elbow to return the dumbbell under control.
5. Finish all reps on one arm before switching.

Exhale as you straighten the arm, inhale as it returns.

• The upper arm never moves — only the forearm swings.
• Squeeze at lockout rather than throwing the weight back.
• Keep the back flat and the shoulders square.
• Use a light weight; this movement does not need load.
• Keep the wrist straight, not bent back.

• Swinging the whole upper arm to move the dumbbell.
• Rounding the back as fatigue arrives.
• Rotating the torso to help the arm through.
• Going too heavy so the elbow never fully straightens.
• Rushing the reps and losing the lockout squeeze.

From a bent elbow with the forearm hanging down to a fully straightened arm behind you.