Потисните бучице у нагиб неутралног хватишта

Thrust dumbbells in the slope neutral grip — technique exercises:

1. Take the dumbbells so that the palms were facing each other, slightly bend your knees and lean forward, bending at the waist until your upper torso will be nearly parallel to the floor. Keep your back arched in the lower back. Tip: the head should be raised. The dumbbells are in front of you, perpendicular to the elongated torso and the floor hands. This will be your initial position.
2. Држите тело мирно, издахните и повуците бучице к себи, савијајући лактове. Држите лактове близу трупа, тежину морају држати подлактице. На крају покрета стисните мишиће леђа и задржите овај положај неколико секунди.
3. На удах полако спуштајте бучице у почетни положај.
4. Довршите потребан број понављања.

Caution: avoid this exercise if you have back problems or lower back. Watch carefully that the back was arched lower back throughout the whole exercise, otherwise you can injure your back. If you have doubts about the chosen weight, it is better to take less weight than more.

Variations: you can also perform this exercise using a rope lower block with the V-handle or rod.