Stand in front of a pair of dumbbells and grip them with your palms facing up. Bend your knees a bit and bend your back at roughly 45-degrees. Lift the dumbbells and let them hang free for a moment as you get ready for the initial lift. This is your starting position.
Lift the dumbbells up to your body until they reach the sides of your mid-section. Keep your elbows tucked in close you your body as you lift. Then, release the dumbbells back down to the starting position.
Finally, repeat entire movement for the desired or prescribed number of repetitions.
DO
DON'T
Perform this exercise in a smooth and fluid motion
Don't hunch your back while performing the exercise
Don't allow the weight to jerk your arms back down as this may result in shoulder injury; always be in control of the weight
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or use heavier dumbbells.
This is a great exercise for the back. As with most dumbbell exercises, this exercise can pack on slabs of muscle onto your lats (if you use heavy enough dumbbells) in a fairly short amount of time.
The key to this exercise is your body alignment and the posture of the back. If you hunch your back over you will place unwanted pressure on your lower back area. Thus, getting into the right position is key to executing this exercise so that it has maximum yield on muscle development.
