DB Pullover
WEEK #4 / DAY #3: UPPER BODY + CORE
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24s
Dumbbell Pullover – 3 sets x 12 reps, 60 sec rest
Starting Position: Lie perpendicular on a bench with only your upper back on the bench and your hips elevated. Hold a dumbbell with both hands over your chest.
Execution: Keeping a slight bend in your elbows, lower the dumbbell behind your head in an arc. Bring the dumbbell back over your chest using the same arc motion.
Muscles Worked: Latissimus dorsi, chest, triceps.
Form Tips: Avoid overstretching at the shoulders and maintain a strong, engaged core to stabilize your body.
Up Next in WEEK #4 / DAY #3: UPPER BODY + CORE
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DB Hammer Curl
Dumbbell Hammer Curls – 3 sets x 10 reps, 45 sec rest
Starting Position: Stand with feet hip-width apart, holding dumbbells at your sides with palms facing in.
Execution: Curl the dumbbells towards your shoulders while keeping your palms facing each other. Lower the dumbbells back to the starting... -
DB Front Raise
Dumbbell Front Raise – 3 sets x 10 reps, 45 sec rest
Starting Position: Stand with feet hip-width apart, holding dumbbells in front of your thighs with palms facing down.
Execution: Lift the dumbbells in front of you until your arms are parallel to the floor. Lower the dumbbells back to the star... -
Side Plank Hold
Side Plank Hold – 3 sets x 20 sec per side, 10 sec rest
Starting Position: Lie on your side with one forearm on the ground, elbow directly under the shoulder, and legs stacked.
Execution: Lift your hips off the ground, keeping your body in a straight line from head to heels. Hold for the designat...
