Come into a lunge position, and hold your legs clean over like so. Make sure the back is nice and straight. Lift your right arm up like that. Make sure that you’re not opening out to the side and that you’re not collapsing in. You want the shoulders parallel. Bring your arm up to a 90-degree angle, extend back and bring it in. I’m sure you all have seen this, but just a couple of pointers.
Make sure that the arm itself is not moving, you don’t want to swing. Get the arm in position and hinge out from the elbow as it’s at the back of the movement that you get the contraction. Very slowly bring it forward, and very quickly out. You can hold it for a beat or two at the top, as here there is no contraction. Squeeze it out, then back in. Now switch sides. Same deal, bring it out and back in. You should always feel a nice squeeze at the top of the motion.
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