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Up Right Row |
Preparation
Stand with your feet hip width apart, holding a kettlebell by the handle with both hands.
Movement
Leading with the elbows, raise the kettlebell along the line of your body until your hands reach your chin.
Pause. Lower slowly until you return to starting position.
4 sets of 12 reps.
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Push Press |
Preparation
Movement
Keeping your core tight and back flat, straighten your legs and press the weight overhead until your arm is straight.
Pause the lower back to start.
Thats one rep. do 10 then switch sides and repeat.
While keeping stationary (no swinging) lift dumbbells up until slightly parallel to the floor.
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Front Plate Raises |
Preparation
Stand with your feet hip-width apart and hold a plate with both hands in front of you, arms extended down.
Stand with your feet hip-width apart and hold a plate with both hands in front of you, arms extended down.
Movement
Slowly raise the plate up in a smooth arc, lifting until your hands come level with your shoulders or slightly above. Pause a moment, then lower slowly to the start.
Slowly raise the plate up in a smooth arc, lifting until your hands come level with your shoulders or slightly above. Pause a moment, then lower slowly to the start.
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One Arm Rear Delt Row |
Preparation
Stand beside an exercise bench and place one knee and one hand on top of its surface. Hold a dumbbell in your other hand, with your arm extended toward the floor and palm facing behind you.
Stand beside an exercise bench and place one knee and one hand on top of its surface. Hold a dumbbell in your other hand, with your arm extended toward the floor and palm facing behind you.
Movement
Bend your arm to row the weight upward, until your upper arm is parallel to the floor; your palm should still be facing behind you, and your arm should be bent at a 90-degree angle as shown. Slowly return to the start. When your set is through, repeat on your opposite side.
Pick up dumbbells and stand straight with dumbbells by your sides at arms length.
Bend your arm to row the weight upward, until your upper arm is parallel to the floor; your palm should still be facing behind you, and your arm should be bent at a 90-degree angle as shown. Slowly return to the start. When your set is through, repeat on your opposite side.
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Side Lateral Raises |
Preparation
Movement
Now lower dumbbells back down to the starting position.
10 to 12 reps