The upper body is bent forwards with a straight back. Hold the dumbbells in a neutral grip in front of your thighs (replace dumbbells with kettlebells if necessary). Now slowly pull the slightly bent arms upwards sideways at the same time until the weights are at shoulder height (pull the shoulder blades together). Slowly return to the starting position.
Starting position:
- Stand with your feet hip-width apart, knees slightly bent and upper body leaning forwards with a straight back. Look down at an angle and hold the weights in a neutral grip at knee height
- Elbows are slightly bent (do not straighten your arms)
Final position:
- Lift the dumbbells/kettlebells sideways up to shoulder height
- Keep your core tensed at all times
Attention:
It is essential to keep your back straight during this exercise, otherwise not only the effectiveness of the exercise will suffer, but also your back and spine. The rule is: less is more!
Variant I:
The exercise can also be performed sitting on a flat bench. The upper body remains strongly inclined forwards. The dumbbells/kettlebells are brought together between the seated person and the legs and raised to shoulder height.
Variant II:
The exercise can also be performed lying on your stomach on a flat or incline bench.
