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 WEEK 13 DAY 2: UPPER BODY
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BENT OVER REVERSE FLY (4x10)
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: 1... -
SIDE MODIFIED PLANK PRESS (2x15) PER ...
Start in a modified side plank with your bottom knee bent and stacked under your hip, holding a dumbbell in your top hand. Keep your hips lifted and core engaged as you press the dumbbell straight up over your shoulder, stacking wrist over elbow. Slowly lower the weight back down with control, ma...
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