Step 1
Starting Position: Hold a dumbbell in your left hand. Stand in a split-stance position with your right leg forward. Keep your weight evenly distributed through the heels of both feet. Brace your abdominal and core muscles to stabilize the spine. Place your right hand on your right thigh. Slowly lean forward, shifting most of your upper extremity body weight into the right side. Pull your shoulder blades down and back. Your head should be aligned with your spine. Maintain these engagements throughout the exercise.
Step 2
Bend your left elbow bringing your left upper arm parallel to, and close to, your torso. Your forearm should hang vertical to the floor.
Step 3
Upward Phase: Exhale and slowly straighten your elbow. Your upper arm should remain stationary next to your torso. Do not allow the upper arm to rise during the movement. Do not allow the low back to sag or your torso to rotate.
Step 4
Downward Phase: Inhale and slowly bend your elbow, returning your arm to starting position. Do not allow your torso to change position. Keep your upper arm parallel and close to your torso.
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