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 4 DAY 3: BACK & BICEPS
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SINGLE-ARM CABLE ROW (3x12) PER SIDE
Attach a single handle to a cable set at chest height and grab it with one hand, standing or kneeling in a staggered stance with a slight hinge at the hips. Pull the handle toward your hip, driving your elbow back and squeezing your shoulder blade at the top, then slowly extend your arm back to s...
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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:... -
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...
