Sit up tall with a flat back / engaged core & and pull your elbows back toward your hipbones pinching your shoulder blades together & squeezing your back muscles the whole time. Slowly return to starting position.
Weight recommendations:
Beginner: 20-45lbs
Intermediate: 50-75lbs
Advanced: 80-130+lbs
*Modification: you can use dumbbells and do a bent over row instead.
Up Next in WEEK 2 DAY 3: BACK & BICEPS
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SINGLE-ARM DUMBBELL ROW (3x10) PER SIDE
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: 5-12lbs
Intermed... -
CABLE FACE PULL (3x15)
Start standing, core engaged, with the attachment in hand. Pull the rope towards your face while opening up your chest as your elbows come high to the side of your head.
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-35lbs
Advanced: 40-65+ lbs*Modification: you can also use a band ...
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SINGLE ARM BICEP CURL (3x10) PER SIDE
Hold a dumbbell in each hand at your sides with palms facing forward, standing tall with feet hip-width apart. Curl one dumbbell up toward your shoulder, squeezing your bicep at the top, then slowly lower it back down and switch arms! Keep your core engaged, elbows tucked at your sides, and avoid...
