Stand up straight near a flat bench, place your left leg on the end of the flat bench, lean your torso forward by bending at your waist until your upper body is parallel to the floor, place your left hand on the other end of the bench for support, keep your back straight, hold one dumbbell in your right hand with right arm extended in front of you, keep your head up, right palm facing your torso. That is your starting position

Keep your torso stationary and right upper arm close to your torso during the whole process, raise the dumbbell to the side of your chest until your right upper arm is parallel to the floor, hold the position for two seconds as you squeeze your back

Then, slowly lower the dumbbell back to the starting position

Repeat the same movement with your left arm

Breathe out when raising and in when lowering Continue reading »

Stand up straight with feet at shoulder-width apart, lean your torso forward by bending at your waist until your upper body is almost parallel to the floor, keep your back straight, hold one dumbbell in each hand with arms extended in front of you, keep your head up, palms facing your torso. That is your starting position

Keep your torso stationary and upper arm close to your torso during the whole process, raise the dumbbells together to the side of your chest until your upper arms are parallel to the floor, hold the position for two seconds as you squeeze your back

Then, slowly lower the dumbbells back to the starting position

Breathe out when raising and in when lowering Continue reading »

Stand up straight with feet at shoulder-width apart, lean your torso forward by bending at your waist until your upper body is almost parallel to the floor, keep your back straight, hold one dumbbell in each hand with arms extended in front of you, keep your head up, palms facing each other. That is your starting position

Keep your torso stationary and upper arm close to your torso during the whole process, raise the dumbbells together to the side of your chest until your upper arms are parallel to the floor, hold the position for two seconds as you squeeze your back

Then, slowly lower the dumbbells back to the starting position

Breathe out when raising and in when lowering Continue reading »