Upper Body 2
Chest Fly – 3 sets | 10 reps
- Lie down on the mat with a dumbbell in each hand, your arms up, and the palms of your hands facing each other.
- With your elbows slightly bent, lower your arms out to sides until you feel a stretch in your chest muscles.
- Return to the starting position and repeat the movement.
Proper Form and Breathing Pattern
When doing the chest fly exercise, keep your back in contact with the mat. Breathe in as you lower your arms and breathe out as you lift the dumbbells back up. Keep your elbows slightly bent and your arms stationary throughout the entire movement. The movement should only occur at the shoulder joint.
Seesaw Back Row – 3 sets | 20 reps
- Grab a set of dumbbells, bend your torso until your chest is nearly parallel to the floor.
- Twist your torso to the right, while bringing the left dumbbell down and pulling the right dumbbell close to your right shoulder.
- Switch sides and repeat.
Proper Form and Breathing Pattern
Keep your back straight, with your head and neck relaxed and in line, bend your knees and maintain your elbow joints loose and slightly bent. Breath slowly, engage your core, don’t let your knees move past your toes, and twist your torso only from the ribs up.
Tricep Kickback – 3 sets | 12 reps
- Grab a set of dumbbells, bring your torso forward and bend your knees slightly.
- Bring your elbows up, so that your upper arms are parallel to the floor, and kick back until your arms are fully extended.
- Slowly lower the weights to the starting position.
Proper Technique and Breathing Pattern
While doing the dumbbell triceps kickback keep your back straight, your core engaged and your head in line with your spine. Exhale as you kick back and maintain the upper arms stationary, only the forearms should move.
Y Curls – 4 sets | 12 reps
- Stand straight with a dumbbell in each hand, your feet shoulder-width apart, and elbows pinned into your sides.
- With elbows pointed at a 45 degree angle, squeeze the biceps and lift the dumbbells. Keep the elbows pinned to your body and the upper arms stationary, only the forearms should move.
- Once the dumbbells are at shoulder level, slowly lower the arms to the starting position.
- Repeat.
Proper Form and Breathing Pattern
While doing Y curls keep your knees and elbow joints loose, engage your core muscles and keep your palms facing front. Breathe out as you lift the dumbbells and maintain your back straight, your shoulders back and your head up.
Facing Hold Shoulder Press – 3 sets | 10 reps
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- Position the dumbbells at your shoulders, with your palms facing your body and your elbows bent.
- Hold for 5 seconds before pushing the dumbbells up and fully extending your arms.
- As you lower the dumbbells back to the starting position,
Proper Form and Breathing Pattern
Face forward, keep your back straight, open your chest, and exhale as you push the dumbbells up. Give back support by engaging your core, maintain your hands shoulder-width apart, and keep your elbows under your wrists.
Kneeling Woodchops – 3 sets | 10 reps (per side)
- Start in a kneeling position, lift your left leg so it planted on the floor and hold a dumbbell with both hands.
- Rotate your torso to the right and raise the dumbbell until it’s over the right shoulder.
- Rotate your torso to the left and bring the dumbbell diagonally across the body until it’s close to your left hip.
- Repeat and then switch sides.
Proper Form and Breathing Pattern
Engage your core, breathe in as you lift your arms and rotate the dumbbell over your shoulder, breathe out as you twist your torso back to the start position.