1. Starting Position:
- Stand upright with your feet shoulder-width apart.
- Hold a dumbbell in each hand with an overhand grip (palms facing down).
- Hinge at your hips to bend forward, keeping your back straight and neck in a neutral position.
- Your torso should be nearly parallel to the ground.
2. Arm Position:
- Let the dumbbells hang down at arm’s length in front of you.
- Your hands should be wider than your shoulders.
3. Movement:
- Engage your core and pull the dumbbells up towards your chest.
- Ensure your elbows are flared out to the sides as you lift the weights.
- Squeeze your shoulder blades together at the top of the movement.
4. Descending Phase:
- Slowly lower the dumbbells back to the starting position, fully extending your arms but keeping tension in your muscles.
5. Repetitions:
- Aim for 8-12 repetitions.
- Perform 2-3 sets, resting for 30-60 seconds between sets.
Tips:
- Keep your movements controlled to avoid using momentum.
- Focus on maintaining a flat back throughout the exercise to prevent strain.
- If you experience any discomfort in your back, reconsider the weight you're using or check your form.
