Dumbbell Transformation Journal
Workout 18: Back & Shoulders
1. Start in a plank position with your hands directly under your shoulders and your body in a straight line.
2. Keeping your arms straight, retract your shoulder blades by squeezing them together. Your torso will move 2-3 inches towards the ground.
3. Reverse the movement by pulling your shoulder blades apart. Your torso will move 2-3 inches away from the ground.
4. Pause at the top of the movement, and then repeat the flow for the desired number of reps.