Dead Lift to High Pull
targets: Shoulders, Chest, Upper back, Hamstrings and Glutes
Hold dumbbells in front of you, palms facing your thighs, and stand with your feet hip-width apart, knees slightly bent. Keeping your back slightly arched and your core engaged, hinge forward at the hips and slowly lower your torso until it's almost parallel to the floor.
Pause, then squeeze your glutes and push your hips forward to return to standing, pulling the dumbbells up to your chest by bending your elbows out to the sides and raising your forearms.
Return to the starting position.
That's one rep. Do 15.
Its a fairly simple exercise but very effective.
Add it to your workout today, or try and do one set during each commercial break during your favourite show tonight.