ニーナ・メルセデスのインスタグラム(lifewithmariza) - 9月2日 03時41分

??Whats your favorite body part to work out? Talk to me answer below? ??‍♀️ I answer and like back!
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??I work my upper body differently I pick 5 exercises then do 3 sets of 15 reps. When I’m building I do 8 reps but still 3 sets.
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?Underhand cable rows - using the short bar your going to grasp it with an underhand. The attachment is at the bottom I do mine standing when possible. Pull the cable handle to your chest and try to pinch your shoulder blades together in the back. Control the weight as you let your arms back out. This completes one repetition.
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? Dumbell Bent over rows - Choose a flat bench and place a dumbbell on each side of it.
Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support.
Use the left hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight. The palm of the hand should be facing your torso. This will be your starting position. Pull the resistance straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary. Breathe out as you perform this step. Return to start and repeat
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? Standing lat pull downs - Stand at a pulldown station and place one foot up on the seat or on the knee pad as you hold onto the bar attachment with an overhand grip and lean back slightly while keeping your back arched and your chest up. Use your lats to pull the bar down to your upper chest and hold this position as you squeeze your shoulder blades together and flex your lats. Then return the bar to the start position and repeat for reps.
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?Seated Rows -To do the seated row with a weight machine, start by sitting on the weight bench with your knees bent and by grasping the cable attachment. Your arms should be extended and your shoulders stretched slightly forward. Slowly pull the cable to your waist, until your elbows are bent and your shoulders are back. Then slowly return to the starting position. You'll feel tension in your back and arms.
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#workout #back #gym #fitness

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