WEEK 2, DAY 2
dumbbell alternating bent over row
Dumbbell Alternating Bent Over Row
Here are a couple of my favorite exercises from today’s upper body workout. First one is a bent over row using a pair of 20-lbs. dumbbells. In this exercise, I’m alternating each rep with an underhand grip and an overhand grip. I have a slight bend in the knees and I am engaging my core to keep my back straight.
For the underhand grip row, I keep my elbows in close and they graze the sides of my body as I perform the movement. In addition, I am squeezing my shoulder blades together at the top of each rep.
Now for the overhand grip row, I’m leading with the elbows and keeping my wrists neutral as I do the exercise. Similar to the underhand grip row, I continue to squeeze my shoulder blades together at the peak of the movement.
banded pull over
Banded Pull Over
This next exercise is a pull over using resistance bands with handles. To set up, I attached a black and a yellow band to the handles and looped it around the base of my dumbbell rack. Since I don’t have a bench set up yet, I used my FeetUp Trainer to support my upper back. As a result, I also had to keep my glutes and hamstrings working to stay in this position!
Now more about executing this exercise properly to get the most benefit. First, I focused on keeping my core engaged as part of the setup. Second, I tried to keep my arms straight during the entire set of 12 reps. Lastly, I did a full exhalation as I pulled my arms down until my hands were stacked above my chest and paused before releasing tension.
The rest of the exercises from the upper body workout (and many more from previous workouts) can be found on my FitQueen Challenge Exercise Video Playlist.
Today, I styled my hair using a Pony-O XL in red. I love how I can use their patented hair accessory to put my hair in a half ponytail bun and the style lasts from morning to evening. For instance, it held up all day today while I went grocery shopping, did a workout and also a 2-mile neighborhood walk with my husband. This has become my favorite way to wear my hair when doing low impact exercises. However, when it comes to high intensity cardio workout days I need a full ponytail or a full bun!