Prayer Stretch with Dumbbell

Cues:

• Keep the elbows level with your shoulders and rotate the hands down and back up with control
• The elbows should stay directly to the sides of the shoulders
• Maintain strong retraction and rotate the hands as low as possible without causing the shoulders to translate forward

Mistakes:

• Elbows moving – the humorous should rotate within the joint
• Shoulders rolling forward as the hands come down
• Using too much weight
• Flaring the ribcage 

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