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Jan 29th, 2012

Reverse Fly w/Blackbells

Bent-Over Reverse Fly

  1. Stand with feet about shoulder-width apart, holding dumbbells at your sides.
  2. Bend over, flexing at your hips and keeping your back flat. Your knees are slightly bent. Hold dumbbells directly below your shoulders with palms facing inward. This is your start position.
  3. Raise dumbbells up out toward the sides, keeping your elbows in a fixed, slightly bent position. At the end of this movement, your palms will be facing downward and elbows will be at the level of your shoulders.
  4. Return dumbbells to start position.

 

1 Armed Bench Row w/Blackbells

One-Arm Dumbbell Bench Row:

  1. Kneel over the side of a bench with knee and same-side hand on bench. Other foot is on the floor, set back and to the side. Hold dumbbell with other hand hanging down directly below the shoulder, palm facing toward the bench. Keep back flat throughout the exercise.
  2. Bending at your elbow, raise the dumbbell up to your side. The dumbbell will nearly touch your ribcage.
  3. Lower the dumbbell back to start position.
  4. After your desired number of repetitions, repeat the exercise on the other side.

 

Pullover on bench with Blackbells

Dumbbell Pullover:

  1. Lie back placing shoulder blades on top of a bench. The rest of your body is off the bench with your hips slightly flexed and feet flat on floor.
  2. Hold one dumbbell with both hands, palms facing either in or forward. Reach back with your arms up over your head. Upper arms will be close to your ears. This is your start position.
  3. Pull the dumbbell over the top of your head toward your chest to a point beyond your chin. Keep your elbows in a fixed, slightly bent position.
  4. Reach back and return to your start position.

 

Reverse Fly on Ball/Steps w/Blackbells

Dumbbell Reverse Fly on Ball:

  1. Lie prone with your front torso against a stability ball. Support yourself with your toes on the floor a bit more than shoulder-width apart. Maintain your body in a straight line from your head through your hips and knees to your ankles.
  2. Hold dumbbells directly below your shoulders with palms facing inward. This is your start position.
  3. Raise dumbbells up out to the sides, keeping your elbows in a fixed, slightly bent position. At the end of this movement, your palms will be facing downward and elbows will be at the level of your shoulders.
  4. Return dumbbells to start position.

 

Pullover on Ball w/Blackbell

Dumbbell Pullover on Ball:

  1. Lie back placing shoulder blades against a stability ball. The rest of your body is off the ball with your hips slightly flexed and feet flat on floor.
  2. Hold one dumbbell with both hands, palms facing either in or forward. Reach back with your arms up over your head. Upper arms will be close to your ears. This is your start position.
  3. Pull the dumbbell over the top of your head toward your chest to a point beyond your chin. Keep your elbows in a fixed, slightly bent position.
  4. Reach back and return to your start position.

Upright Row w/Bluebells

Upright Row with Dumbbells

  1. Standing with feet about shoulder-width apart, hold dumbbells down at your sides slightly in front of your thighs. Turn you hands inward to about a 45-degree angle, so that your palms face toward you.
  2. Bend your elbows, pulling the dumbbells up along your sides to about mid-chest level.
  3. Return back to start position. Keep dumbbells about shoulder-width apart throughout this exercise.