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Swing Rope Backchain
Beginner 38 min

Swing Rope Backchain

Calories

325 kcal

Equipment

Dumbbell, Kettlebell, Lat Pulldown Machine, Battle Rope

Intensity

—

Focus

Chest, Glutes, Lats, Lower Back, Cardio/Full Body

Workout Exercises

1

Floor Dumbbell Fly

8 min

Dumbbell Chest

Description

A classic chest isolation movement performed lying on the floor, using a pair of dumbbells to open the arms wide and squeeze the chest to bring them back together. The floor limits range of motion to help protect the shoulders while still emphasizing the pecs.

How to perform

  1. Step 1

    Step 1

    Lie on your back with your knees bent and feet flat, and brace your core so your ribs stay down. Hold a dumbbell in each hand above your chest with palms facing each other and a soft bend in your elbows. Keep your shoulders packed down and back.

  2. Step 2

    Step 2

    Lie on your back with the dumbbells above your chest and keep a slight bend in your elbows. Open your arms out to the sides in a wide arc until your upper arms gently touch the floor. Stop there, keeping your wrists straight and your shoulders feeling stable, not shrugged.

  3. Step 3

    Step 3

    Lie on your back with your knees bent and feet flat, keeping your core braced. Bring the dumbbells back together above your chest by squeezing your chest and keeping the elbow bend the same. Finish with the weights steady over your chest and your shoulders still down and back.