3. Pull Down Band:


How to Do:

  • Sit on a chair or stand with your feet shoulder-width apart.
  • Hold tightly the band with your hands over your head keeping your elbows slightly bent.
  • Your right hand remains in the same position (anchor hand) while you lower your left hand to your side at 45 degrees.
  • Pull your left hand down until it reaches chest height. Hold, and then return to the starting position.
  • Repeat 10 times and switch sides.

4. T-Raises:


How to Do:

  • Stand with your feet hip distance apart while holding a dumbbell in each hand.
  • Bend at your knees and lean forward while keep your back straight.
  • Hold the weights in front of you with your palms facing forward and then move your arms to the sides, forming the shape of a T.
  • Bring the weights up to your shoulders and lower them. Do 15 reps.

5. Incline Dumbbell Fly To Press:


How to Do:

  • Lie down on the inclined bench and keep your feet flat on the floor
  • Create a hammer-grip position by holding the dumbbells in your hands.
  • Stretch your arms in front of you with the elbows straightened and palms facing each other
  • Keep the arms straight and open them out gradually to both of your sides until it creates a mild feeling of stretch across the upper body.
  • Your arms should be at right angles with your body and palms should face up during this step
  • Now, pull both your arms back and hold them up to return to the initial position
  • Again, open out your arms to both sides of your body by bending the elbows at 90-degrees.
  • Press them back to the initial position, while squeezing the dumbbells together. Return to the starting position.
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