Step 1: Stand tall with a dumbbell in one hand at your waist.
Step 2: Lift the same side leg behind you so that you are standing only on the opposite side leg of the hand that is holding the dumbbell.
Step 3: Extend your free arm out to your side for balance.
Step 4: Keep your free leg very stiff and squeeze at the butt as you put a soft bend in your standing leg.
Step 5: Lift your free leg behind you as you hinge forward reaching the dumbbell toward the floor.
Step 6: Descend until your torso and trailing leg are parallel to the floor.
Step 7: Keep your shoulders pinched together and hips level.
Step 8: Stand back up but do not let the free leg touch the floor.
Step 9: Repeat all repetitions on this side before you switch sides.
Single leg one dumbbell RDL: contralateral exercise 14.1 class 11 | |
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