great for improving posture and counteracting forward shoulder position
Execution
Stand or sit with dumbbells in hand, arms extended forward at shoulder height
with palms facing down. Position your elbows slightly bent and at shoulder
height.
pull the dumbbells toward your face, leading with the elbows
simultaneously rotate your hands outward (external rotation)
bring the dumbbells alongside your ears with thumbs pointing backward
control the return to the starting position, maintaining tension
Feel free to cheat the weight back as needed to perform extra repetitions. Can
also be performed lying face-down on an incline bench for increased stability
and isolation.
Purpose
excellent rear delt and upper back developer
targets rotator cuff muscles for shoulder health
great for improving posture and counteracting forward shoulder position
Execution
Stand or sit with dumbbells in hand, arms extended forward at shoulder height
with palms facing down. Position your elbows slightly bent and at shoulder
height.
pull the dumbbells toward your face, leading with the elbows
simultaneously rotate your hands outward (external rotation)
bring the dumbbells alongside your ears with thumbs pointing backward
control the return to the starting position, maintaining tension
Feel free to cheat the weight back as needed to perform extra repetitions. Can
also be performed lying face-down on an incline bench for increased stability
and isolation.