#upperbody exercise

[triathleteliam-blog-blog]

Step 1

Start in a staggered leg stance, one leg forward and one leg back. Place one end of the bar on the ground near your foot and keep hold of the other end.

Step 2

Tighten your core and bend forward from the waist almost 45 degrees with your arm fully extended down and out in front of your body. Retract your shoulder blade and bend your elbow, pulling the bar towards the body and your elbow past your back - as though you're rowing a boat. Pause, then slowly extend your arm back to the start position and repeat 12-15 times. Switch arms and repeat.

[triathleteliam-blog-blog]

Step 1

Begin standing with your feet hip width apart and a dumbbell in each hand at your thighs with your palms facing in.

Step 2

Exhale and raise the dumbbells, bending your arms at the elbow up to chest height. Pause and slowly lower the weights back down to starting position. Repeat 8-12 times.