SHIFT Fit
Row
Row: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Brace one hand on a bench or hinge forward with a long spine. Pull the weight towards your hip, squeeze the shoulder blade back, then lower until the arm is long again.
- Keep it controlled enough that you could stop the rep cleanly at any point.
Equipment
- dumbbell
- dumbbells
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| beginner | 3 minutes | dumbbell, dumbbells |
| advanced | 5 minutes | dumbbell, dumbbells |
| standard | 4 minutes | dumbbell, dumbbells |
Safety and comfort
- What it should not feel like: twisting through the torso or shoulder pinching
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.