DB Single Arm Row
WEEK #2 / DAY #3: UPPER BODY
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21s
Dumbbell Single-Arm Row – 3 sets x 10 reps per side, 60 sec rest
Starting Position: Place one knee and one hand on a bench, keeping the other leg on the floor and the dumbbell in the opposite hand. Keep your back flat and core engaged.
Execution: Pull the dumbbell towards your hip by retracting your shoulder blade and bending your elbow. Slowly lower the dumbbell back to the starting position.
Muscles Worked: Latissimus dorsi, rhomboids, trapezius, biceps.
Form Tips: Keep the elbow close to the body during the row, and avoid rotating your torso.
Up Next in WEEK #2 / DAY #3: UPPER BODY
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DB T-Raise
Dumbbell T-Raise – 3 sets x 12 reps, 45 sec rest
Starting Position: Stand with feet hip-width apart, holding dumbbells in front of your thighs with palms facing each other.
Execution: Raise your arms out to the sides until your body forms a "T" shape. Slowly lower back to the starting position.
M... -
Side Plank Thread the Needle
Side Plank Thread the Needle – 3 sets x 10 reps per side, 45 sec rest
Starting Position: Begin in a side plank position with your forearm on the ground and your top arm extended toward the ceiling.
Execution: Rotate your torso and thread your top arm underneath your body, then return to the start...
