Step 1
Holding a dumbbell in each hand in a neutral grip (palms facing inwards), plant both feet on the floor shoulder-width apart. Hinge forward from your hips so that your torso is at a 45-degree angle to the floor. Bend your knees slightly and extend your arms to hold the dumbbells directly below your chest. This is your starting position.
Step 2
Inhale. Exhale. Using the muscles in your shoulders and back, slowly raise the dumbbells forward and upward until your arms are in line with your ears and they resemble the shape of a ‘Y’. You should feel a small squeeze between your shoulder blades.
Step 3
Inhale. Lower your arms to return to the starting position.
Step 4
Exhale. While maintaining a slight bend in your elbows, raise the dumbbells outward and upward until they are in line with your shoulders to resemble the shape of a ‘T’, ensuring that you draw your shoulder blades down and back.
Step 5
Inhale. Lower your arms to return to the starting position.
Step 6
Exhale. Rotate your wrists so that you are now holding the dumbbells in an overhand grip (Palms facing your body). Bend your elbows to bring the dumbbells in towards your lower ribs. While keeping your elbows as still as possible, rotate the dumbbells upward until they are in line with your shoulders to resemble the shape of a ‘W’.
Step 7
Inhale. Rotate the dumbbells downward before extending your elbows to lower the dumbbells and return to the starting position. Repeat for the specified number of repetitions.
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