Exercise Classification: Intermediate
Categories
Tag: upperbody
Categories
Bent Over Row
Exercise Classification: Intermediate
- Stand with one foot in front of the other, with a slight bend in the front knee and the back leg straight.
- Hold a weight (milk jug, kettle bell) in the hand on the opposite side of the leg that is in front. (Ex: left leg in front, right arm holding kettle bell)
- Have a slight lean forward, so that your chest is towards the front leg. Bend your elbow to pull the weight up to your hip. You should feel this exercise in the upper arm and shoulder.
- Hold for 1-2 seconds at the top, and then return to the start by fully straightening the arm.
- Complete 10 reps on one side before switching arms. Make sure to switch your feet as well!
Categories
Banded Pull Apart
Exercise Classification: Intermediate
Description:
Holding a towel or an exercise band straight in front of stretch it out several inches until you feel it in your upper back muscles. A towel will not have nearly as much stretch but can still be beneficial.
Categories
Banded Face Pull
Exercise Classification: Intermediate
Description:
After tying a towel or an exercise band to a sturdy material straighten in front of you until it is taught. Then make sure your arms are fully extended and pull the band towards your chest. You should feel it in your upper back muscles and arms. A towel will not have nearly as much stretch but can still be beneficial.
Categories
Door Pulldown with Band
Exercise Classification: Beginner
Categories
Lat Pulldown with Band
Exercise Classification: Intermediate
Equipment: Theraband
Description:
- Stand with feet slightly straddled and the arms extended overhead with hands grasping the band on each side.
- Pull the elbows downward and toward the midline, squeezing the shoulder blades together.
© WKU {2022} All rights reserved.
Categories
Upright Row with Band
Exercise Classification: Intermediate
Equipment: Theraband
Description:
- Place band under one foot and reach down grasp the ends in each hand.
- Perform a rowing action pulling the elbows back and and up behind you.
© WKU {2022} All rights reserved.
Categories
Chest Opener with Band
Difficulty: Beginner
Equipment: Theraband (can substitute with a tie, rope, or rolled towel)
Description:
- Stand with the elbows at shoulder level, palms down.
- Stretch the band by pulling the elbows back, adducting the shoulder blades
© WKU {2022} All rights reserved.
Categories
One Arm Bent Over Row
Exercise Classification: Intermediate
Equipment: Small hand weights, soup cans or water bottle filled with water or sand.
Description:
- Place the palm or fist of the right hand on the seat a chair or bench. Hand weight is in the left hand with the arm extended.
- Raise the left arm, bending at the elbow and lifting the elbow to the ceiling.
- Repeat on opposite arm.
© WKU {2022} All rights reserved.
Categories
Bicep Curl with Hand Weights
Exercise Classification: Intermediate
Equipment: Small hand weights, soup cans or water bottle filled with water or sand.
Description:
- Stand with feet shoulder-width apart and knees slightly bent. Hold weights in each hand with the arms at the sides, palms forward.
- Curl both arms up toward the chest with the elbows bent at the sides.
- Return to start position.
© WKU {2022} All rights reserved.
