Upper 1
uap-off-season-6

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• Maintain height during lateral motion
• Elbows in line with the torso

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• Keep elbows at approximately the same angle throughout the movement
• As you lower the weight, you should feel a slight stretch in your lower pectoral muscles
• Squeeze your chest to initiate the movement and bring the weight above your face.
• Keep your hips up and core engaged for the duration of the set.
• At the end of your set, place the weight on the bench beside you or drop it to the floor after lowering it behind your head.

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• Reps with non-dominant arm first. The opposite arm holds at the top position until all reps are complete. Then rep with the dominant arm while the non-dominant arm holds the top position.
• Keep shoulders retracted (squeeze shoulder blades together)
• The grip is prone. Arms moving in the transverse plane (elbows out away from the body)

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• Reps with non-dominant arm first. The opposite arm holds at the 1/2 rep position until all reps are complete. Then rep with the dominant arm while the non-dominant arms stays in the 1/2 rep position.
• Keep shoulders retracted