Exercise of the Day-Back

Wide Row

• Grab one dumbbell with each hand and flex your knees and hips to bring yourself to a squatting position.
• Lift both dumbbells straight up without altering the angles at your knees and hips and lower them back after a short pause.
• Breathe out when lifting the dumbbells and breathe in when returning to starting position.

Bent Over Row

• Stand up and reach down in order to hold two dumbbells with both hands (knees slightly bent).
• Lift the dumbbells up until your upper arms are parallel to your body and lower them back after a short pause.
• Try to keep your back straight throughout. Only the arm should move.

Kneeling One Arm Row

• Put your knee and hand on a bench and grab a dumbbell with your other hand.
• Lift the dumbbell straight up without moving anything else than your arm and lower it back down after a short pause.
• Breathe out when raising the dumbbell and in when returning to starting position.

One Arm Row

• Position yourself bent forward in front of a bench while holding a dumbbell with one hand (arm extended).
• Lift the dumbbell up until your upper arm is parallel to your body and lower it back after a short pause. Alternate hands when set is completed.
• Try to keep your back straight throughout. Only the arm should move.

Dead Lift

• Stand up and grab a dumbbell with each of your hands.
• Flex your knees and hips in order to lower the dumbbells straight down and raise yourself back up after a short pause.
• Breathe in when lowering and breathe out when returning to starting position.

Stiff Legged Dead Lift

• Stand up and reach down in order to hold two dumbbells with both hands (knees slightly bent).
• Raise your upper body until you are standing and lower it back after a short pause.
• Try to keep your arms straight throughout by keeping the same small arch in your elbows.

Bend to Opposite Foot

• Stand up, reach down and grab a dumbbell just above one of your feet with your opposite hand (knees slightly bent).
• Lift the dumbbell up until you are standing up and lower it back after a short pause.
• Keep a slight arch in your knees throughout.

Twisting Bend to Opposite Foot

• Stand up, reach down and grab 2 dumbbells just above one of your feet with your hands (knees slightly bent).
• Lift the dumbbells up until you are standing up and lower them back but to the other foot. Alternate sides.
• Keep a slight arch in your knees throughout.

Back Fly

• Lie down on your chest on the bench and grab two dumbbells with your hands, elbows at 90 degree angles.
• Raise the dumbbells until your arms are parallel to the ground and lower them back after a short pause.
• Breathe out when pulling the dumbbells and breathe in when lowering them back.