From a sitting position to a kneeling position and pulling the shoulder blades together

How to properly perform the sit-to-knee and shoulder blade pull exercise?

The movement is performed by:

• thighs, glutes, back, and shoulders

Also worked by:

• abdominals, arms

Starting position:

Kneel with your knees approximately hip-width apart. Raise your hands and dumbbells in front of you to chin height. Keep your back straight, abs pulled in, and glutes contracted.

Movement: Lower your buttocks onto your heels and bend your elbows back, firmly pulling your shoulder blades together – your elbows and hands with the dumbbells at shoulder height. Return to the starting position. Repeat.

Tip: Knees shoulder-width apart. Feet hip-width apart. Abdomen pulled in. Pull your elbows back, pulling your shoulder blades together firmly.

You will need dumbbells for this exercise.