Men's Fitness

2B. LOW-INCLINE CHEST PRESS

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REPS: 10-12

TEMPO: 3110

Set your bench to 15 degrees.

Lie on your back with heels under your knees and squeeze your glutes to stabilise your pelvis. Hold the dumbbells just outside your shoulders. Press the weights up in a straight line, squeezing your biceps in towards the sides of your chest.

Pull back down to the starting position.

2C. SINGLE-LEG ROMANIAN DEADLIFT

REPS: 10-12

TEMPO: 3110

Stand on one foot and place the other foot top-side down at the end of your bench.

Hold a dumbbell in the hand opposite your standing leg. Flex at your hip, driving your back foot along the bench behind you, maintainin­g a neutral spine.

Push down firmly into the floor to return to standing.

2D. SINGLE-ARM DB ROW

REPS: 10-12

TEMPO: 3011

Stand behind the bench and set the angle to suit you. Place one hand on the bench and set your feet hipwidth apart.

Hinge at your hips to bring your torso almost parallel to the floor.

Holding the dumbbell with arms straight, lift the weight by squeezing your elbow back and down until you feel your lat muscle contract fully.

Slowly lower to the starting position.

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