Hold a dumbbell in each hand in front of your thighs. Brace your core and, keeping your arms straight, raise the weights up to shoulder level.
Exercise 2 of 10
Cross-Body Cable Raise
Equipment
Sets
3
Reps
8-12
Rest
60 sec
Attach a handle to the bottoms of two facing cable stations. Cross your arms in front of your chest and grasp the opposite side’s handle in each hand. Raise them to 90°.
Lie on the floor with a dumbbell in each hand and hold the weights over your chest. Press them over your chest and then lower your arms until your triceps touch the floor (not your elbows). Continue pressing from this shortened range of motion.
Place a Bosu ball on the floor, dome-side down, and grasp each side of it. Get into a pushup position. Lower your body until your chest nearly touches the back of the Bosu and then explosively press your body up so that the Bosu leaves the floor with you.
*Each side. Attach a rope handle to a cable station and hold an end in one hand. Extend your elbow, pushing the handle down and away from your body. Complete all your reps on one side and then repeat on the opposite side.
Exercise 10 of 10
Single-Arm Dumbbell Biceps Curl
Equipment
Sets
3
Reps
8-12*
Rest
60 sec
*Each side. Extend your elbow, pushing the handle down and away from your body. Complete all your reps on one side and then repeat on the opposite side.
