Main muscles performing the movement: Medium back
Other muscles involved in movement: No
Mandatory Equipment: Not required
Level: Beginner
Traffic: N / A
Method of execution
➡ Cross your fingers and stretch your arms most to you. Your thumbs should be pointing the floor.
➡ Hold for 8 seconds in a fully extended position of the hands, and then relax.
➡ Repeat 3-4 times.
Main muscles performing the movement: Medium back
Other muscles involved in movement: Biceps, latisimusi, shoulders
Mandatory Equipment: Dumbbells
Level: Beginner
Movement: Pulling
Method of execution
➡ With a dumbbell in each hand (hands to the torso), bend the knees slightly, and position the torso forward by the curve at the waist. When you bend over, make sure that you keep your back straight, so that it is almost parallel to the floor. Tip: Try to keep your head upright. The weights should be directly in front of you as your arms are perpendicular to the floor and trunk. This is the starting position.
➡ While maintaining the torso stationary, lift the dumbbells sideways, keeping your elbows close to your body (not to insert any power by the the forearms). At the top of the movement, tighten the back muscles and hold for a second.
➡ Slowly move the weights to the starting position while inhaling.
➡ Repeat.
