Revitalize your well being! 🌟 explore our website for personalized workouts, nutrition tips, and invigorating exercises. start your journey to a healthier y. 2. hold a dumbbell in one hand, keeping it directly under your shoulder, and extend your opposite leg straight behind you. 3. engage your core to prevent torso rotation as you row the dumbbell toward your hip, retracting your shoulder blade and keeping your elbow close to your body. 4.
Secure your feet and let your arms hang down, holding each dumbbell with a neutral grip. retract your shoulder blades and row the dumbbells toward the outside of the bench keeping your chest on the bench. slowly lower down until arms are straight and reset and repeat. best rep range: 8 15. Programming tip: to build strength, perform 3 sets. starting with 10 reps on each arm, then 8 reps, then 6 reps. as the reps fall, increase your dumbbell weight. to build muscle, focus more on reps. 3 4 sets of 10 12 reps should do the trick. pro tip: control your dumbbell as you lower it down. Bend your knees slightly while bringing your torso forward until it is almost parallel to the ground. keep your core tight and back straight. retract the scapula and pull the dumbbell to your sides while feeling the contraction in the mid back and lats. lower the dumbbells slowly while exhaling. repeat for 8 10 reps. Lower the dumbbell down behind your head whilst maintaining a slight bend in the elbows. the end point should be where you feel a good stretch through your lats. engage through your lats and pull the dumbbell back up to starting position, which is when your arms are fully extended above your chest. 10.
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