How to do it:
- Get to the push-up position.
- Lower your elbows perpendicular to your shoulders.
- Tighten your core, butt, and ensure a neutral spine.
- Get at least 30 seconds per plank set.
5. Bent-Over Row:
- Place your feet shoulder-width apart. Bend your knees and bend your upper body forward from the hips up.
- Keep your spine neutral and don’t bend your lower back. Your hands should be straight under your shoulders.
- Now bend the elbows back while lifting your arms towards the sides of your chest (your shoulder blades should be pulled towards each other).
- Slowly lower the weights in a controlled movement and feel the tension at your triceps. Repeat 15 times.
6. T Raise:
- While we’re in the alphabet, let’s take a look at the T raise. You guessed it – you’re creating a T-shape with your arms as you raise them.
- Flip your hands so the palms face outward, away from the body. Exhale, lift the arms to match your shoulder height, then release.
- You’ll feel this in your upper back as the shoulder blades draw together; the shoulders as they partially rotate, and the biceps as they stabilize. Go ahead and go heavier on this one!
7. Upright Row:
- You might need to look in the mirror for this one to make sure your elbows are not surpassing the shoulders.
- If they do, no biggy! But then it’s called a “high pull” and you’re working different muscles! Keep the weights at your body’s center as you move them up and down, elbows sticking out to the sides.