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 starting position! Keep your core engaged, chest up, and avoid twisting your torso throughout the movement.
Weight Recommendation:
Beginner: 15-25lbs
Intermediate: 30-50lbs
Advanced: 55-80+lbs
Up Next in WEEK 4 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:... -
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...
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HAMMER CURL (3x12)
Stand with dumbbells in hands by your sides. Without rotating your wrists, curl the dumbbells up to your shoulders, palms stay facing in towards each other and then slowly return the motion to starting position.
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-20lbs
Advanced: 25-45lbs
