Key Points
1) Maintain “5 points of contact”: (1) Head; (2) Shoulders; (3) Pelvis/Gluteus: (4) Left Foot; and (5) Right Foot.

2) Lift the DBs up to the starting position, so that they are directly above the shoulder joints

3) With one arm, lower the weight while maintaining the wrist over the elbow. Be sure to keep the upper arm in a 45-degree angle (in relation to the torso). Return to the starting position and repeat these steps with the other arm.

4) Continue to alternate on each side for the prescribed number of reps.

5) # of repetitions = same # of repetitions per side (10 reps = 10/each arm)

6) Breathing: Inhale when lowering the weight, exhale when returning the starting position.


Seattle Fire Department, Seattle Fire, Seattle Fire Rescue, Seattle Fire Medics

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