Do 3 sets of 6-8 repetitions.
2. Bent-Over Circular Row
This exercise targets the biceps, chest, upper back, and mid-back.
- Start with the knees bent, keeping the abs fully engaged
- Bend forward, so that the upper body is parallel to the floor. The hands should be extended toward the floor
- Circle the arms to the left, up, and toward the chest. Then, circle them over to the right, and down
- Do the same to the right
Do 3 sets of 10-12 repetitions.
3. Crisscross Reverse Fly
This exercise targets the shoulders and the upper back.
- Start with the knees slightly bent
- Then, lean the torso forward to about 45-degrees
- The next step is crossing the arms at the wrists in front of the knees
- Lift the arms to shoulder level and go back to the original position
- Do the same with opposite hands crossed
Do 3 sets of 10-12 repetitions.
4. Elbow Kiss
This exercise targets the chest and shoulders.
- Lift the arms at the sides to shoulder level, with the palms faced up
- Bend the elbows to 90-degrees and put the arms together in front of the chest, so that the elbows ‘kiss’
- Go back to the original position by reversing the previous steps
Do 3 sets of 10-12 repetitions.