Stand with your feet shoulder-width apart (if necessary, also in a lunge with your legs slightly offset forwards and backwards) and hold the dumbbells in a neutral grip at thigh height (if necessary, replace dumbbells with kettlebells). The upper body is in a slight forward position. The arms are now simultaneously spread out to the side while the torso is held in the same position. The dumbbells/kettlebells are raised to shoulder height (max. eye level) before the weight is lowered to the starting position in a controlled manner.
Starting position:
- Stand shoulder-width apart, dumbbells in neutral grip at thigh level (hold kettlebells in overhand grip)
- Elbows are slightly bent (do not straighten arms)
Finishing position:
- Dumbbells/kettlebells raised sideways up to eye level (T-position)
- Abdominal muscles are tensed
- Keep your head straight in a neutral position and look forwards
Variant:
The exercise can also be performed alternately, making sure that the body is kept straight and does not tilt to one side.
