- Grab two dumbbells while standing upright with the dumbbells at your side.
- Raise the two dumbbells with your elbows being fully extended until the dumbbells are eye level.
- Lower the weights in a controlled manner to the starting position and repeat.
- Facing the pulley, pull the weight towards you while keeping your arms parallel to the ground.
- Pull your hands back to both sides of your head and hold the position.
- Slowly return weight to starting position. Repeat.
- Use a bench or an object to elevate your feet.
- Lower your head towards the floor by bending your elbows
- Push through your hands and return to the starting pike position.
- Repeat
- Reach one arm behind your body, with your elbow pointing upward behind your head.
- Assist the stretch with your other hand on your elbow to engage your shoulder.
- Pause for a few seconds, then repeat the stretch with your other arm.
