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: 5-10lbs
Intermediate: 12-20lbs
Advanced: 25-40+lbs
Up Next in WEEK 5 DAY 3: BACK & BICEPS
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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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PLANK SHOULDER TAPS (2x25) PER SIDE
Start in a plank with hands under shoulders. Tap one hand to the opposite shoulder, then switch, keeping your hips as still as possible.
Zero equipment
Modification: Do from your knees
