Extraordinary Health Magazine EHMagazine Vol 38_Final | Page 49

Dumbbell Row With
Triceps Kickback Chest Press (Incline) Reverse Bench Lunge
» Holding a dumbbell in your right » Using a stability ball (or bench), » Place a sturdy chair or bench
» Your upper back should be » Bend right leg and position on chair.
TARGETS: Chest, Triceps
TARGETS: Quads, Hamstrings, Glutes
TARGETS: Back, Triceps, Rear Deltoid
hand, bend at the waist, place your
right foot behind you and rest your
left hand (with elbow straight) on the
chair to balance.
» Keep back flat and head looking
forward.
» Pull the weight up with your elbow
toward the ceiling.
» Pull until your upper arm is in line
or just above your back, and hold for
a second.
» Then push your arm straight back,
keeping your arm close to your body.
position yourself on your back.
comfortably balanced (stability ball)
with your butt dropped down slightly.
This creates the incline and targets
the upper pectorals.
» With a dumbbell in each hand, bring
arms up to starting position at
shoulders with elbows parallel to the
floor.
» Keeping dumbbells steady, push
upward to the ceiling in a controlled
motion, and hold for two seconds.
» Bring your arm back to your shoulder, » Lower back to shoulder position
» Do 8-12 reps; switch sides and » Perform 8-12 reps.
and relax it down to starting position.
(Tip: Do not round back or rotate
torso throughout movement.) Seated Shoulder Press » Lift dumbbells up over your head,
TARGETS: Deltoids, Upper Chest
» Sit on a sturdy chair or bench
with back straight.
» Lift dumbbells so that elbows are
parallel to the floor.
» Dumbbells should be positioned
somewhere around ear-height.
» Keep torso straight and shoulders
back.
» Bend your left knee to a 90-degree
angle (knee should not go past toe).
» Push up on left leg, straighten left
knee and return to starting position.
» Perform 8-12 reps; switch legs and
repeat.
(Tip: Add resistance by holding
dumbbells at your side while
using a controlled motion, and hold.
(Tip: Control the dumbbells throughout
the entire movement—don’t let them
sway.)
repeat with left arm.
behind you.
straighten your elbows and hold for
two seconds.
» Slowly lower to starting position
keeping a controlled movement.
» Perform 8-12 reps.
(Tip: Add difficulty by sitting on an exercise
ball, keeping balance throughout.)
NEW OPTIONS! Ready-To-Drink Plant-Based Protein Drink & Ready-To-Drink Grass-Fed Dairy Drink
Extraordinary Health ™ • Vol 38 47