Classification
| type | basic |
| mechanics | compound |
| direction | pull |
| equipment | 2 dumbbells |
| additional equipment | - |
Instructions
preparation
Grasp dumbbells and stand upright. Keep arms straight and hold dumbbells besides thighs.execution
Flex hip to lower torso. Keep back straight. Move dumbells toward toetips. Knees may flex slightly. Return, optionally extend knees. Flex shoulders in upper position. Repeat.variations / comments
Keep looking ahead throughout the exercise. Range of motion depends on actual hip flexibility.
starting position
ending position
Muscles
| target | Erector Spinae |
| synergist | Hamstrings | Gluteus Maximus | Hip Adductors |
| stabilizers | Rhomboids | Trapezius, Upper | Trapezius, Middle | Latissimus Dorsi | Quadriceps | Rectus Abdominis | Obliques |
front
rear
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