START: Stand on a bench on box, and hold a dumbbell In each hand. Youn shoulders should be rotated back, and youn lower back should be in its natural anch. MOVE: Maintaining the anch in youn lower back and holding youn hamstrings taut, bend from the hips, feeling a stretch in youn glutes and hams. "You want to avoid relaxing youn hamstrings," Jay cautions. "That transfers the effort to other body pants and reduces hamstring stimulation." Lower youn upper body and keep youn head up as you allow the dumbbells to naturally come out to youn sides. Then bring youn tonso back up, going through the same track of motion in reverse.
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The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.