Are you looking for a strong upper body. Today we are focusing on the back and biceps. Give this workout a try by completing 3-4 sets of each exercise.
Inverted Row (6-8 Reps)
Position the bar securely in the rack giving yourself enough room to fully extend your arms underneath it without hitting the floor. This movement can be scaled by bending the knees, or you can make it more difficult by straightening the legs. Keeping your core tight and engaging through the back pull your chest towards the bar. Ensure that you squeeze your shoulder blades together at the top of the movement. Then straighten your arms and lower back to your start position in a controlled manner. Repeat for desired reps.
Banded Straight Arm Pulldowns (8-12 Reps)
Begin by anchoring the band securely above your head either looped over something sturdy, or threaded through itself. Take one side of the band in one hand and the other side of the band in the other hand stepping back from your anchor point and hinge forward at your hips so that your arms are straight and you are slightly bent over. From this position pull the band straight down towards your hips keeping your arms straight with a slight bend at the elbow. Return to the start position in a slow and controlled manner.
Banded Row (8-12 Reps)
Anchor the band securely to something study. Take the band in your hands while seated on the floor or on a bench with your knees slightly bent. Pull your elbows straight back along your side pulling the band towards your belly button. Squeeze your shoulder blades together at the end range of motion. Return to the start position in a controlled manner
Dumbbell Bicep Curl (8-10 Reps)
Take a dumbbell in each hand and engage your core before you start the movement. Bending at the elbow curl the dumbbells up towards your collar bone with your palms facing away from you. At the top of the movement, return to the start position in a controlled manner ensuring full extension of the elbows at the bottom of the movement.
Hammer Curl (8-10 Reps)
Take a dumbbell in each hand and engage your core before you start the movement. With your palms facing inwards or each other bend at the elbow and curl the dumbbells up towards your collar bone. At the top of the movement, return to the start position in a controlled manner.
Jump over to Instagram if you are looking for video demos for these exercises and don’t forget to follow @ashleepedlowcoaching for weekly workouts and health and wellness tips.
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