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
Intermediate: 15-25lbs
Advanced: 30-50+lbs
*Modification: you can use a cable machine, band, or regular machine in the gym
Up Next in WEEK 2 DAY 3: BACK & BICEPS
-
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 ...
-
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...
-
STRAIGHT ARM PUSH DOWN (3x12)
Bend your torso slightly forward & extend your arms up to grab the ropes/bar while you keep a slight bend in your elbows. Engage your core & your lats. Keeping your arms practically straight, pull the ropes/bar down towards your thighs, then slowly released to starting position.
Weight Recommend...
