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 Recommendation:
Beginner: 10-20lbs
Intermediate: 20-50lbs
Advanced: 50-80+lbs
Up Next in WEEK 3 DAY 3: BACK & BICEPS
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BICEP CURL (3x12)
Hold the dumbbells by your side, as you lift, slightly rotate your palm to face forward. Keep the elbow close to your body as you curl the dumbbell up toward your shoulders. Squeeze your biceps at the top of the movement then slowly return to starting position.
Weight Recommendations:
Beginner:... -
CABLE FACE PULL (3x12)
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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CROSS-BODY BICEP CURL (2x12) PER SIDE
Engage your core and curl one dumbbell up and across your body toward the opposite shoulder, keeping your elbow tucked at your side. Then slowly lower it back down and switch arms.
Weight Recommendations:
Beginner: 8-12lbs each
Intermediate: 15-25lbs each
Advanced: 30-40+lbs each
