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  • Stand with a dumbbell in each hand.
  • Raise the dumbbells to the height of your chin, with your elbows pointing diagonally out to the sides and your pinkie fingers raised higher than your thumbs.
  • Exhale as you swing your elbows backward and a little upward as you move your head and torso forward. At the top of the movement, the pinkie sides of your fists should be facing almost directly upward.
  • Inhale as you reverse the movement and return to the starting position.
  • Repeat for the prescribed number of repetitions.

  • Sit down at the end of the bench with your legs close together and hold the dumbbells to your side.
  • Bend forward at the hips and engage your midsection as you keep your back straight.
  • Position the dumbbells under your legs and maintain a slight bend in your elbows.
  • Exhale as you elevate your arms up to your sides in an arcing motion, leading with your elbows.
  • Raise the dumbbells up until they are at shoulder height and return your arms back down to a fully stretched position and repeat.

  • Grasp a barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back should also be straight. This will be your starting position.
  • Now exhale and use the sides of your shoulders to lift the bar, raising your elbows up and to the side. Keep the bar close to your body as you raise it. Continue to lift the bar until it nearly touches your chin. Tip: Your elbows should drive the motion, and should always be higher than your forearms. Remember to keep your torso stationary and pause for a second at the top of the movement.
  • Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
  • Repeat.

  • Holding a dumbbell in each hand, sit on the end of a bench or on a chair.
  • Keeping your back straight, lean forward a little.
  • Let the dumbbells hang down by your sides, with your elbows slightly bent.
  • Externally rotate your shoulders a little so that your palms face a little forward instead of your thighs.
  • Keeping your elbows slightly bent, exhale as you raise the dumbbells out to the sides until your elbows are shoulder height or slightly higher.
  • Hold for a count of two.
  • Inhale as you lower the dumbbells to the starting position.
  • Repeat.

  • Stand holding a dumbbell in each hand, with the dumbbells hanging down by your sides.
  • Bend forward a little at the hips.
  • Eternally rotate your shoulders so that your thumbs point out diagonally.
  • Keeping your elbows slightly bent, exhale as you raise both upper arms out to the sides until your elbows are level with your shoulders.
  • Hold for a count of two.
  • Inhale as you lower the dumbbells to the starting position.
  • Repeat for the recommended number of repetitions.

  • Stand with your legs about hip-width apart and hold a dumbbell in each hand by your side.
  • Choose a weight that allows you to perform eight to 12 repetitions.
  • Bend your torso forward at your hips and bend your legs slightly so that your arms extend below your body with your hands facing each other as you hold the dumbbells. Keep your back flat. This is the starting position.
  • Exhale and raise your arms out to your sides with your hands facing down, squeezing your
    shoulder blades together during the movement. Do not round your spine or move your head forward.
  • Inhale and lower your arms to the starting position.

  • The Catch: Start with a proper set-up at the front of the machine. Shins should be vertical, lats engaged, shoulders relaxed, and core braced. Torso should be leaning forward at a 1 o’clock position with shoulders in front of hips. From this position, you will be able to create a powerful push-off of the machine to initiate the drive phase of the stroke.
  • The Drive: Maintaining a forward torso tilt, start by applying force through your legs to the machine to extend your legs. Continue to push through your legs and start to hinge backwards. This should be a fluid continuous movement.
  • The Finish: Once your legs are fully extended and your torso is at an 11 o’clock position,
    begin using your arms to pull the handle to the base of your sternum. Be sure to keep your core muscles activated and tight, like in a hollow body hold.
  • The Recovery: Reverse the motion by relaxing your arms away from your torso, hinge
    forward toward 1 o’clock, and then bend your legs back to catch. The recovery phase should be half the speed used in the drive, which will allow your muscles to recover and prepare for another strong push.

  • Step onto the machine facing the monitor.
  • Begin pedalling to turn it on.
  • Start pedalling at an even pace.
  • Do not lock your knees.
  • Turn up the resistance.
  • Change up your direction on the pedals.
  • Use the swing arms.
  • Increase the incline and resistance as you go.

  • Step onto the machine facing the monitor.
  • Begin pedaling to turn it on.
  • Start pedaling at an even pace.
  • Do not lock your knees.
  • Turn up the resistance.
  • Change up your direction on the pedals.
  • Use the swing arms.
  • Increase the incline and resistance as you go.
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