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A/Bent over row
Holding a dumbbell in each hand, stand with your feet hip distance apart and your knees slightly bent. Hinge forward from the hips, so your shoulders are slightly higher than your hips, but don’t round your back. Your arms should point straight down towards the floor, with palms facing each other. Bend your arms to bring your hands to just outside of your ribs, keeping your elbows tucked in and squeezing between your shoulder blades as you do so. Straighten your arms and repeat. If you’re struggling to keep your back straight, bend your knees a little more and hinge a little less from the hip – this will make you stand slightly more upright.
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B/Bicep curls
Stand with your feet hip distance apart, squeezing your shoulder blades softly together and holding a dumbbell in each hand with palms facing away from you. Keeping the inside of your elbow fixed against your side, bend your arm to bring one dumbbell towards your shoulder. Reverse the movement to return to the start, and repeat on the other arm – this counts as one rep. Aim to keep your hips and shoulders square and your upper arms still throughout the set. Don’t swing forwards and backwards as you lift the weight.
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C/Kickbacks
Holding a dumbbell in your right hand, begin with your left hand and lower leg on a bench. Your hip is directly above your knee and your shoulder is directly above your wrist. Your right foot should be placed firmly on the floor, with the knee bent slightly so that your hips are level. When viewed from the side, your back should be straight. Bend your right elbow, so your upper arm is parallel to the floor and your hand is close to your shoulder. Keeping the inside of your elbow against your side, straighten your arm. Bend your arm to bring your hand back towards your shoulder, keeping the upper arm still – this counts as one rep. Complete one set on your right arm, then switch sides and complete another set on your left arm. You’ll complete six sets in total – three on the left and three on the right.
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E/Single arm row
Set yourself up in a similar position to the kickback exercise, with your left hand and lower leg resting on a bench. Take hold of a slightly heavier dumbbell and begin with your right arm pointing straight down towards the floor, with your palm facing inwards. Initiate the movement by squeezing between your shoulder blades and then bending your right arm to bring the dumbbell towards your lower ribs, keeping your elbow close to your side as you do so. Reverse the movement to return to the start, then repeat. Complete one set on your right arm, then switch sides and complete another set on your left arm. You’ll complete six sets in total – three on the left and three on the right.
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D/Reverse flys
Holding a your dumbbell in each hand, stand with your feet hip distance apart and knees slightly bent. Hinge forward from the hips, so your shoulders are slightly higher than your hips. Be sure not to round your back. Your arms should point straight down towards the floor, with palms facing each other and elbows slightly bent. Bring your hands out to the side so they are level with your shoulders, maintaining the slight bend in your elbows. Reverse the movement to bring your hands together beneath your chest, then repeat. Your upper body should remain perfectly still throughout the exercise, with your back straight. If you’re struggling to keep your back straight, bend your knees a little more and hinge from the hips a little less.
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