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 18 DAY 4: UPPER BODY
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CABLE UPRIGHT ROW (4x12)
Stand close to the machine, grab the attachment, keep your core engaged as you pull the rope up, hands right below your chin and elbows slightly above your head!
Beginner: 3-10lbs
Intermediate: 12-35lbs
Advanced: 40-65+ lbs*Modification: Upright row with dumbbells
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CABLE TRICEP PUSH DOWN (4x12)
Stand close to the machine, grab the attachment, engage your core & push the attachment down, engaging your triceps & keeping your elbows in close by your side!
Weight recommendations:
Beginner: 10-15lbs
Intermediate: 20-35lbs
Advanced: 40-60+lbs*Modification: do tricep extensions with dumb...
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SIDE MODIFIED PLANK (1x60 SEC) PER SIDE
Get in a modified side plank with your bottom knee bent and stacked under your hip. Keep your hips lifted and core engaged.
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