- Grab a dumbbell and hold with both hands. Point your dumbbell at the ceiling.
- Flex at the shoulder joint while keeping your elbows mostly extended.
- Flex until you feel a stretch in your lats then bring the dumbbell back to the ceiling.
- Place one hand and one knee on a bench. Make sure you keep a flat back.
- Pull the dumbbell toward the ceiling.
- Make sure to avoid any jerking or rotating.
- Lay on an incline bench that is between 30-45 degrees high.
- Let your arms hang freely. Pull your elbows straight back toward the ceiling.
- Start by hinging over with your feet shoulder-width apart and holding a dumbbell in each hand.
- Bring the dumbbells to your sides, with your palms facing forward and your elbows slightly bent.
- Make sure to keep your core engaged and your back straight throughout the movement.
