DB Lateral Swing to Rotating Row & Press - Movement of the Week

This week's movement of the week is a nice variation from last week. You will still be performing a 'swinging' motion with the dumbbell, however, the swing will be in the lateral (side-to-side) direction. This is going to allow you to get a better feel of the 'pulling' motion that will lead the pressing motion.

The goal this week is to really connect your lats (lattisimus dorsi or the outside back muscle) to the rowing motion. When we connect more with the lat, we are less likely to shrug or collapse the shoulder blade into the spine.
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The base of this movement is a full-body rotating press.

11/8 - DB Lateral Swing to Rotating Row & Press - Movement of the Week Explainer by Paige Wilcox

Here is your checklist:

1. Start ELEVATED in a bilateral stance
2. ROTATE both feet
3. Allow the lat to LENGTHEN or "STRETCH" during the pendulum swing.
4. Be PATIENT with the dumbbell. Allow the dumbbell to get to shoulder height prior to the row and press.
5. Keep your ELBOW AWAY from your body without shrugging or collapsing your shoulder blade into your spine. Stay ELEVATED & EXPAND your cylinder.

Please feel free to ask questions here or at the gym. Practice, practice, PRACTICE before or after sessions. We'd be glad to help you out!


Happy training!

Wilcox Wellness & Fitness

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Testimonial Slider (image, text) by Paige Wilcox