• Grab the dumbbells and stand up
straight.
• Feet should be approximately
shoulder width a part.
• Keep your chest lifted, abs tight
and a slight arch in the lower back.
• Hold the dumbbells naturally to
your sides.
• Raise your shoulders toward the
back of your head, making sure
your neck/head position does not
move.
• Slowly return the shoulders to
the starting position, keeping
tension on your upper shoulder
and neck muscles through the
entire motion w ithout slouching
or rounding your upper spine.
• Stand w ith your feet
approximately shoulder width
apart.
• Grab the dumbbells with your
palms facing back.
• Bend forward at the knees and
hips so that your arms will hang
slightly in front of your knees
holding the dumbbells.
• Keep your head/neck in line with
your spine, as shown.
• Allow your arms to bend as
you move your elbows upward
keeping a 60-80 degree angle
between your arms and your
torso.
• Your forearms should always point
in the direction of the dumbbells.
• Move till your elbows are slightly
behind your shoulders, then
slow ly reverse the motion,
keeping tension on the rear
shoulder muscles during the
entire motion.
Back of the middle deltoid, the rear del-
toid, posterior rotator cuff, trapezius and
rhomboids.
• Keep your spine and hips stable and do
not allow your body to sway during the
motion.
• For normal pulling exercises you may
choose to let the shoulder blades
float forward and backward naturally.
However, for more emphasis to the
rear deltoid, keep the shoulder blades
pinched together throughout the
movement.
• Keep your abs tight, chest lifted and
maintain a slight arch in your lower
back.
Upper trapezius
• Do not bend the neck backward or
forward w hile raising the shoulders.
• Keep abs tight and a good spinal
alignment.
• Make sure both shoulders are raised
evenly.
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