Hold the dumbbells by your side, as you lift, slightly rotate your palm to face forward. Keep the elbow close to your body as you curl the dumbbell up toward your shoulders. Squeeze your biceps at the top of the movement then slowly return to starting position.
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-20lbs
Advanced: 25-40+lbs
Up Next in WEEK 26 DAY 4: UPPER BODY
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L RAISE (4x10) PER SIDE
Start standing tall, cor engaged. Lift the dumbbells up into an ”L”shape: 1 arm in a front raise while the other arm goes into a lateral raise, then return to the starting position, and repeat on the opposite side- that is 1 rep. Make sure not to swing the weights, but actually lift!
Weight Reco...
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CABLE STRAIGHT ARM PULL DOWN (4x12)
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
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BEAR HOLD SHOULDER TAPS (3x10)
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.
