Hinge your hips back, dropping your chest to about a 90 degree angle, with a slight bend in the elbows, raise the dumbbells up until your arms are in line with your shoulders, making sure not to arch your neck or back. Slowly return back.
Weight Recommendations:
Beginner: 3-7lbs
Intermediate: 10-30lbs
Advanced: 35-65+ lbs
*Modification: You can use the reverse fly machine
Up Next in WEEK 10 DAY 2: UPPER BODY
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TRICEP EXTENSIONS (3x12)
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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DEAD BUGS (3x12)
Lie on your back with arms up and knees bent at 90 degrees. Slowly extend the opposite arm and leg away from your body, then return and switch sides, keeping your low back pressed into the floor.
Zero Equipment
