Stand about two feet in front of a step or bench, holding a pair of dumbbells at your sides, palms facing each other. Place the top of your left foot on the bench (a). Bend your knees to lower your body as far as you can, keeping your shoulders back and your chest up (b). Pause, then press through your right heel to return to start. That's one rep. Complete half of the prescribed reps in the set, then switch legs and finish the rest of the reps.
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