15 x Prone Dumbbell Row from Ultimate Upper Body Workout

Ultimate Upper Body Workout

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Catarina Cowden

15 x Prone Dumbbell Row

This exercise targets your upper back muscles and biceps. Position yourself on an inclined bench with a dumbbell in each hand. Squeeze your shoulder blades as you row your arms back. Concentrate on keeping your shoulders back and down. Return to the starting position and repeat for 15 reps. Perform 3 sets with 30 seconds of rest in between each.

Catarina Cowden

15 x Seated Dips

This exercise targets your triceps.Start seated on the edge of a bench with your hands placed next to your hips. Inch forward with your feet so that your hips come off of the bench and your knees form 90-degree angles with your thighs parallel to the floor. Keep your core engaged as you slowly lower yourself towards the floor by bending your elbows. (The movement should not come from your hips, only your arms.) Push yourself back up to the starting position and repeat the movement for 20 reps.  Perform 3 sets with 30 seconds of rest in between each.

Catarina Cowden

15 x Decline Push-up

This exercise targets your chest, triceps and shoulders. Begin in push-up position with your feet elevated on a bench behind you. Be sure to keep your spine in a straight line and your core tight as you lower your chest towards the floor, mimicking the traditional push-up movement (see: How to do a Push-Up Correctly). Push yourself back up to the starting position and repeat the movement for 15 reps. Perform 3 sets with 30 seconds of rest in between each. (Note: This is an advanced version of the push-up exercise. Beginner exercisers are encouraged to being with regular or knee push-ups.)

Catarina Cowden

20 x Dumbbell Crazy Ivan (10 right and 10 left)

This exercise targets your shoulders and obliques. Start seated with your knees slightly bent and a dumbbell in your hands. Your torso should lean back slightly so that your core is engaged. Keep your core tight as you touch the dumbbell down to the floor on your left and then twist to the right as you raise it up above your head until your arms are stretched above you completely. Lower the dumbbell back to the floor on your left by reversing the twist and repeat the movement for 10 reps on the left followed immediately by 10 reps on the right. Perform 3 sets with 30 seconds of rest in between each.

Catarina Cowden

20 x Boat Pose Circles (10 circling left and 10 circling right)

This exercise targets your abs and shoulders. Start seated in boat pose. (Your feet are lifted off of the floor with your knees forming 90-degree angles. Lean your torso back slightly so that your core is engaged.) Hold boat pose as you raise your arms and move them together in a circular motion. Do 10 circles to the right and 10 circles to the left. Perform 3 sets with 30 seconds of rest in between each. 


Catarina Cowden

20 x Alternating Side Planks

This exercise targets your abs and shoulders. Begin in high-plank position. Slowly transition into a right side plank. Focus on keeping your core tight as you transition over to a left side plank. Alternate between right and left side planks for 20 reps. Perform 3 sets with 30 seconds of rest in between each.

Catarina Cowden

20 x Alternating Renegade Row

This exercise targets your upper back muscles, biceps and abs. With a dumbbell in each hand, being in high plank position. Keep your core tight as you lift the dumbbell off the floor and row your right arm back. Return your right arm to the floor and then repeat the movement with your left arm. (Concentrate on keeping your hips in place. Try not to twist your body. The movement should be exclusive to your arms.) Alternate between rowing with your right and left arms for 20 reps. Perform 3 sets with 30 seconds of rest in between each. 

Catarina Cowden

20 x Downward Dog Knee Tuck (10 right and 10 left)

This exercise targets your abs and shoulders. Start in downward facing dog pose. Lift your left leg up in the air behind you as high as you can. Begin to tuck your right knee in towards your chest as you slowly come forward with the rest of your body. Slowly reverse the movement to return to the starting position. Repeat for 10 reps with your right leg and 10 reps with your left leg. Perform 3 sets with 30 seconds of rest in between each.

Ultimate Upper Body Workout