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
Up Next in WEEK 39 DAY 5: UPPER BODY
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BENT OVER SINGLE ARM ROWS (4x12)
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... -
TRICEP EXTENSIONS (4x12)
Stand tall and hold one dumbbell with both hands and press it overhead until arms are fully extended. Keeping your elbows close to your ears, slowly bend at the elbows to lower the dumbbell behind your head. Press the weight back up to the starting position, engaging your triceps throughout.
Wei...
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BEAR HOLD (2x45 SEC)
Start in a tabletop position with your knees hovering 1–2 inches off the floor, wrists under shoulders and knees under hips. Keep your core tight, back flat, and neck neutral as you hold steady without letting your hips lift or lower.
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