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Holding a dumbbell on the floor, perform a high pull. At the dumbbell's highest point, slide into the catching base, drop your hips, and drive under the weight by rotating under the dumbbell, and quickly extend your elbow. The weight should be over the top of your shoulder and your torso should be erect rather than tilted.
TIP: If using heavier loads, bring the dumbbell back down to your shoulders with both hands before lowering it back down to the starting position.
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