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Exercise overview
Training details
How to perform it
Step-by-step instructions
- 01Stand tall with light dumbbells, elbows bent, and your trunk firmly braced.
- 02Row your elbows upward and outward until your upper arms are near shoulder height.
- 03Externally rotate your shoulders so your forearms become vertical and the dumbbells move beside your head.
- 04Press the dumbbells overhead without arching your lower back or shrugging excessively.
- 05Reverse the press, rotation, and row in sequence to return to the starting position under control.
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Variations
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Alternatives
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