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PRENATAL GYM 1ST TRIMESTER

CABLE STRAIGHT ARM PULL DOWN (4x12)

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Stand facing the cable machine and, keeping your arms locked straight, pull the bar from shoulder height down to your thighs using your back muscles.

Beginner: 3-10lbs
Intermediate: 12-35lbs
Advanced: 40-65+ lbs

*Modification: Upright row with dumbbells

Up Next in WEEL 12 DAY 2: UPPER BODY

  • CABLE BICEP CURL (4x12)
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    CABLE BICEP CURL (4x12)

    CABLE BICEP CURL (4x12)

    Hold the cable handle with an underhand grip and curl your hand toward your shoulder, keeping your elbow tucked tightly against your ribs.

    Weight recommendations

    Beginner: 10-15lbs
    
Intermediate: 20-35lbs 

    Advanced: 40-60+lbs

  • BEAR HOLD SHOULDER TAPS (3x12)
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    BEAR HOLD SHOULDER TAPS (3x12)

    BEAR HOLD SHOULDER TAPS (3x12)

    Start in a bear hold with your knees hovering 1–2 inches off the floor. Keeping your hips as still as possible, lift one hand to tap the opposite shoulder, then switch sides while staying strong through your core and shoulders.

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