USED IN: Fat-Loss III
SETUP: Grab a dumbbell in your left hand (or your right hand if you're left-handed). Stand with your feet shoulder-width apart, knees slightly bent, and your non-working hand behind your back. Bend forward at the hips as far as you can while keeping the natural arch in your lower back. Hold the dumbbell in a neutral grip (if you were standing up straight with your arm at your side, your palm would face your thigh), with your arm straight down from your left shoulder.
LIFTING: Pull the dumbbell up to your side, with your elbow finishing above and behind your torso.
LOWERING: Lower the weight along the same path. Finish all your reps, then switch arms and repeat.
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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.