Men's Journal - - THE BLUEPRINT -

Sit on the edge of a bench, heels di­rectly un­der­neath knees, a light set of dumb­bells on each side. Grab dumb­bells in each hand and hinge torso for­ward un­til weights hang be­neath shoul­ders to start. En­gage abs and back, and in one strong move­ment, draw weight away from the mid­line of the body, keep­ing a slight bend in el­bows. Re­lease down for 1 rep. Lift dumb­bells in 1 beat, and lower slowly in 3 beats.

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