Single Arm Dumbbell Rows
Primary, target muscle(s): upper back and biceps
Secondary muscle(s): oblique abdominals
Set up: Split stance with a slight bend in knees. Keeping back flat to protect lower back and engage core.
How to: In a controlled motion, pull dumbbell (or kettle bell) straight up, weight stopping at hip and lower to starting position.
TIP: You may be tempted to open your chest as you pull weight up. Don’t! This will guarantee the resistance stay in our back and biceps without straining your shoulder. This will also guarantee your abs stay locked on. That’s a win-win!
Plank to Push
Primary, target muscle(s): shoulders and triceps
Secondary muscle(s): chest and core
Set up: Elbows under shoulders, core is braced/tight/engaged. Feet are shoulder width apart.
How to: Start in a plank position. Place one hand under shoulder keeping elbow pulled close to ribs - this keeps the concentrated work in the triceps – followed by other arm.
TIP: To make it more difficult, fatigue muscles by doing all reps on one side before switching. For example, if you’re doing 20 total reps (10 on each side) do all 10 on the left side before switching to right arm. On the next set, start on the right side to pre-fatigue those muscles first.
Upright Row to Overhead Press / Clean & Press
Primary, target muscle(s): shoulders and back
Secondary muscle(s): triceps, biceps and legs
Set up: Feet shoulder width apart, hands a thumb-distance from quads, shoulders back and chest open. Brace those abs!
How to: Keeping bar close to the body and pull the bar to chest.
TIP: This is one of the best multi-muscle movements, combining two movements into one and elevates the heart rate. To spike your heart rate higher, lift heels on the upright row and use legs to press bar overhead. Hello, cardio!
Smith Machine Assisted Pull-ups and Chin-ups
Primary, target muscle(s): latissimus Dorsi (commonly known as lats)
Secondary muscle(s): biceps and core
Set up: Adjusting Smith Machine bar height can be tricky - Higher the bar, the easier. Lower the bar makes this move more difficult because you are pulling more body weight.
How to: With your arms straightened, allow your body to hang from the bar, heels down, toes up. Next, pull yourself upward to the final position where your chest nearly touches the bar and your chin is over the bar.
DID YOU KNOW? The difference in a pull-up and a chin-up is hand grip. A pull up, hands are facing out with arms outside shoulders. A chin up, hands are facing in and arms are shoulder width apart. Both grips work the same muscles; however, a pull-up focuses more on the lats, and the chin-up focuses more on the biceps.
Wall Sit with Steering Wheel
Primary, target muscle(s):** quadriceps, hamstrings, shoulders
**Secondary muscle(s):** glutes, core, triceps
**Set up:** Squat until quads are parallel to floor (approx. knee height), feet flat, back flat against a wall, weighted plate in hand.
**How to:** In squat position (isometric holds, like wall sits, fire up muscles!), extend arms to shoulder height, holding plate at 9 & 3 o’clock positions. In a small movement, rotate plate 90 degrees back and forth for 30 seconds, longer if able. TIP: Keeping your back and shoulder blades against the wall is important for two reasons: This keeps air ways open allowing oxygen and blood to get to your muscles. Doing this also ensures abs are locked on and your core is working.
Cable Face Pulls on BOSU Ball
Primary, target muscle(s): shoulders and upper back (Rear deltoids, traps, rhomboids and rotator cuff muscles
Secondary muscle(s): biceps. BOSU incorporates legs and core
Set up: Attach a rope or handles to cable pulley. Place BOSU on desired side (see DID YOU KNOW for explanation).
Note: BOSU is the intermediate to high option.
How to: Facing a cable pulley with a rope or dual handles attached, pull the weight directly towards your face, separating your hands as you do so. Keep your upper arms parallel to the ground.
DID YOU KNOW? The BOSU, as funny and as complicated as it looks, serves multiple purposes? If you stand on the flat portion (bubble/ball side down), this engages your outer thighs, known as abductors. If you stand on the bubble/ball (flat part down), this engages your inner thighs, known as adductors. Try both and feel the difference!
Workout courtesy of Jennifer Frudaker.
Nationally Certified Personal Trainer
Les Mills Certified Group Fitness Instructor
TRX Certified Instructor
All Natural Figure Competitor
Facebook - Jennifer Frudaker
Instagram - @jfrudaker
We know you’ve got your eye on that gorgeous, open back gown. Who could resist? That’s why we’ve got your personal trainer Jennifer here to make sure your upper body and back are tight, toned and ready for any wedding day paparazzi!
