Year Long Workout: Phase IX, Workout A
Sets: 2-3 Reps: 15 Tempo: 311 Rest: 90 Seconds
Hold a dumbbell or weight plate in each hand and, keeping your lower back in its natural arch, bend at the hips and let your arms hang straight down . Now raise your arms up and 90 degrees away from your sides until they're parallel to the floor (as if you were doing a lateral raise), thumbs pointing to the ceiling . Reverse the motion to return to the starting position.