Have a bench in front of you to place one arm and lean over to create an almost table-top position. Hold a dumbbell in your working hand, keep your hips and shoulders squared to the floor as you pull the dumbbell up and in toward your hipbone.

Weight Recommendations:

Beginner: 5-10lbs
Intermedi...

Grab the bar with your palms facing forward, as you pull, slightly lean back to pull the bar into your chest & make sure to engage your lats & your core throughout the movement!

Beginner: 30-50lbs

Intermediate: 55-70lbs 

Advanced: 70-100+lbs

*Modification: do bent-over dumbbell rows

Grab the barbell with an underhand grip, as you lower, hinge your hips keeping a neutral spine, engage your core & pull the bar back up to standing position.

Beginner: Try just the bar first or dumbbells
Intermediate: 10-20lb plates on each side of the barbell 

Advanced: 25-35+lb plates on each...

Hold both dumbbells at a 90 degree angle, palms facing forward. Keep one arm static and held at the top while the other arm slowly lowers down and curls back up to the top. Once complete, switch sides holding the working arm static at the top while the other arm lowers and curls. Keep both elbows...

Start in a side plank with your supporting forearm on the mat and hips lifted. Hold a dumbbell in your top hand, keeping your arm stacked over your shoulder. From here, press the weight straight up toward the ceiling, then slowly lower back down with control.

Weight Recommendations:
Beginner: 5-...

Start on all fours holding a light dumbbell. Extend your opposite arm and leg long, pause, then return with control.

Weight Recommendations:

Beginner: 3-7lbs
Intermediate: 10-25lbs
Advanced: 30-65+ lbs