![]() ![]() With a dumbbell in your other hand, row your elbow up to your side until it's parallel with the floor. Rest your corresponding knee on the bench, keep your other leg out to the side, and your foot flat on the floor. Dumbbell single-arm row: Place one hand under your shoulder, arm straight, on a bench.Raise both arms out to the side, squeezing your shoulder blades together. Reverse fly: With your feet shoulder-width apart, bend slightly at your waist, holding a dumbbell in each hand.Lateral raise: Standing or sitting with a dumbbell in each hand and arms at your sides, engage your core, and slowly lift the weights out to the side until your arms are parallel to the floor.Press the weights up until your arms are straight and the weights touch overhead. Shoulder press: Either seated or standing, hold a dumbbell in each hand at shoulder height with your palms facing away and elbows bent at a 90-degree angle.Push through your heels to return to the starting position. Keeping your torso straight, bend your knees until your back knee is a few inches from the floor and your front thigh is parallel to the floor. Lunges: Stand in a split stance, so one foot is a few feet in front of the other.Keeping your feet planted on the ground, push your hips up, squeezing the butt, until your knees are at a 90-degree angle. Hip thrusts: Sit on the ground with your shoulders on a bench or stable chair behind you.Slowly lower the weights back to the floor. ![]() Lift the weights by driving your hips forward while keeping your back flat. Deadlifts: With your feet shoulder-width apart, push your butt back, bend your knees slightly, and bend forward (keeping your back straight) to grasp a barbell or pair of dumbbells with your hands.Keep your feet shoulder-width apart and keep your feet flat on the floor. Squats: Lower yourself like you're sitting in a chair. ![]()
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