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
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SINGLE TO DOUBLE SHOULDER PRESS (3x10)
Start seated with dumbbells in your hands, bend the elbows at 90 degrees, engage your core & push the right side dumbbell & lower, then the left side, then finish with both at the same time. that is one full rep!
Beginner: 5-7lb dumbbells
Intermediate: 10-15lb dumbbells
Advanced: 20-35+lb du... -
INCLINED CHEST FLY (4x12)
Lie back on an incline bench holding dumbbells above your chest with a slight bend in your elbows. Open your arms wide in a controlled arc, then squeeze your chest to bring the weights back together.
Weight Recommendations:
Beginner: 5-10lb dumbbells
Intermediate: 12-20lb dumbbells
Advanced: 25... -
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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