• Integrated total body training with an emphasis on back and core for strength and improved function in the pulling motion.
• Great exercise to teach the co-contraction of the core/hip/posterior shoulder girdle musculature to pull, while maintaining balance and stability.

Preparation :

• Stand with feet in a staggered stance.
• Grasp the dumbbell with a neutral grip (palm facing body).
• Bend the knee slightly and bend forward at the hip joint between 60 to 90 degrees to the floor.
• Keep a neutral spine alignment.
• Brace the spine by drawing the lower abdomen in and drawing the belly button in toward the spine.

Movement :

• Adduct the shoulder blades toward the spine and pull the elbow straight back drawing the dumbbell into the abdominal area.
• Slowly lower the dumbbell to the starting position.
• Keep the wrist straight throughout the movement.
• Maintain alignment and stability while lowering the dumbbell.
• Repeat the movement for the desired amount of repetitions.