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 16 DAY 4: UPPER BODY
-
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...
-
BEAR HOLD (2X60 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.
-
KNEE PLANK SHOULDER TAPS (3x10) PER SIDE
Start in a plank on your knees with hands under shoulders. Tap one hand to the opposite shoulder, then switch, keeping your hips as still as possible.
Zero equipment
