1. Setup:
- Start with your feet shoulder-width apart.
- Hold a bottle in each hand. Let your arms hang down in front of you, palms facing each other.
2. Positioning:
- Bend your knees slightly.
- Hinge forward at the hips, keeping your back straight and chest up. Your torso should be almost parallel to the floor, and your head should be in a neutral position (looking slightly forward).
- Ensure your core is engaged to support your lower back.
3. Movement:
- With your arms extended in front of you, raise the bottles outward and upward to form a "Y" shape. You should lift your arms at about a 30-degree angle from your body.
- As you lift your arms, focus on squeezing your shoulder blades together.
- Aim to raise the bottles until they are in line with your head, but don’t go beyond shoulder height to avoid straining your shoulders.
4. Return:
- Slowly lower the bottles back to the starting position while maintaining control and keeping your back straight.
- Ensure the movement is smooth and focused, avoiding any jerking motions.
5. Repetitions:
- Perform 10-15 repetitions for 2-3 sets, resting for 30-60 seconds between sets.
Tips for Success:
- Keep your movements controlled to maximize muscle engagement and minimize risk of injury.
- Focus on your form rather than how much weight you are lifting—maintaining good technique is more important than lifting heavier weights.
