An alpha female projects strength, confidence and provides inspiration and leadership to others – in life and fitness. No body part exudes toughness more than solid, toned back muscles. This exercise will work your rear deltoids, known as “delts,” which helps rotate your shoulders. Let’s get started!
Step 1: Hold a pair of dumbbells and sit on the edge of a chair or bench. Lean forward until your chest is almost touching your knees. Lower the dumbbells so your arms hang behind your heels, with palms facing each other.
Step 2: Breathe slowly and rhythmically as you raise the weights up through a count of 10 seconds.
Step 3: Once you reach your maximum tension point, hold and squeeze for 2 seconds.
Step 4: Return dumbbells to the starting point through a count of 10 seconds.
Step 5: Repeat three times without resting.
Step 1: Hold a pair of dumbbells and sit on the edge of a chair or bench. Lean forward until your chest is almost touching your knees. Lower the dumbbells so your arms hang behind your heels, with palms facing each other.
Step 2: Breathe slowly and rhythmically as you raise the weights up through a count of 10 seconds.
Step 3: Once you reach your maximum tension point, hold and squeeze for 2 seconds.
Step 4: Return dumbbells to the starting point through a count of 10 seconds.
Step 5: Repeat three times without resting.
