If you’re just starting out, aim for two sets of 8 to 12 reps of the heaviest weight you can handle for each exercise. Looking for more of a challenge? Shoot for two sets of 15 to 25 reps per exercise.
Bent-Over Row Step IPrimary muscles worked: lats, back extensors, rhomboids, rear shoulders, biceps, core. Stand with a slight bend at the knees, holding the weights at your sides. Lean over, extending your chest while reaching your hips back. Allow your arms to hang straight down toward the floor with your palms facing your thighs.
Bent-Over Row Step II Looking forward at the ground (not up), pull your elbows up and rotate your hands until your palms are nearly touching your upper rib cage and your elbows point toward the ceiling. Lower the weights to the starting position with control. Repeat.
tip: Keep your belly button pulled in toward your spine to engage your core and protect your lower back.
Upright Row Step IPrimary muscles worked: shoulders, upper back, biceps.
Stand with your feet shoulder-width apart with the weights hanging down in front of your body, their ends touching.
Upright Row Step IIRaise your upper arms, leading with your elbows while bringing the weights up the front of your body as if you were tracing an imaginary midpoint, stopping when your elbows become level with your shoulders. Lower the weights back to the starting position.
tip: Keep your chin up and your belly button tucked in.
Chest Press on Ball Step IPrimary muscles worked: chest, front of shoulders, triceps. Sit on a ball and walk out so that your head and shoulder blades are resting on the ball. Lift your hips by contracting your glute muscles to make a bridge. (Your feet should be shoulder-width apart and below your knees to give you stable support.)
Chest Press on Ball Step II Bring the dumbbells to your shoulders. Then extend your arms over your chest and bring the dumbbells together to make a triangle over your chest. Lower the weights back to the starting position and repeat.
tip: You will need to engage your core throughout the exercise to avoid falling off the ball.
Overhead Press on Ball Step IPrimary muscles worked: shoulders, upper back, triceps. Sit on an exercise ball with your belly button pulled toward the spine. Hold the weights in front of your shoulders, your palms facing in.
Overhead Press on Ball Step IIPush the weights up until your arms are extended. When your arms are extended, they should be slightly in front of you rather than directly overhead. Lower the weights to the starting position and repeat.
tip: Keep your chin lifted slightly and your core stable.
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