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
Intermediate: 12-35lbs
Advanced: 40-65+ lbs
Up Next in Day 24: Upper Body Gym with Brynley
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LAT PULL DOWN (3x10)
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
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BARBELL ROW (3x10)
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... -
STATIC HOLD BICEP CURL (3x8) PER SIDE
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...
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