What to Do: Three sets of 12 to 15 reps
Target Muscles: latissimus dorsi, rhomboids, trapezius, lateral deltoids.
Set Up: Stand with your feet hip-width apart, holding a light to medium dumbbell in each hand. Keeping a slight bend in your knees, hinge forward from your hips until your torso is about 45 degrees to the ground. Extend your arms toward the ground.
Action: As you maintain a straight back, flex your arms to draw the weights up until they reach the sides of your ribcage.
Slowly extend your arms back toward the floor, keeping a slight bend in your elbows. Next, raise your arms up and out, leading with your elbows, until your arms are almost parallel to the ground. Lower your arms back to the start and repeat.
Tip: Want to hit your rear deltoids? As you set up your starting position, lean forward from your hips until your torso is parallel to the ground; from this position, you may need to bend your knees more for stability.