Hey. My name is Erin and I'm a former U.S. Junior Olympics Certified Swim Coach and Personal Trainer and fitness is my passion, so I cannot wait to share it with you guys.
Since you have the bar, you're just going to flip your grip. Nice and easy, and work the biceps. And we're going to do 10 to 15 of these. Again, make sure that you're elbow is staying stable. You're hinging from that elbow and you're not moving back and forth or using your body's momentum on the curl.
From there I'm going to reverse our grip again. Take your feet nice and wide and you're going to lean over, bend the knees. Your back should be at a 45 degree angle. Make sure that your neck is neutral and comfortable, that you're not back and that you're not looking down. Let the bar hang. Again, leading with the elbows, bring it up to the chest, and down. Up to the chest, and down. So this is just a nice row. It gets the back of the delts, as well as your back and activates your core.
Once you're done with that you can go ahead and put your body bar aside. Pick up your free weights and we're going to hit all three heads of the shoulder. So the shoulder is something that women forget about which really adds to the physique. You don't want broad shoulders but you do want sleek, defined shoulders that draws the eye up. It makes you appear taller, it makes you appear stronger and nice shoulders are just sexy, right, especially when you have a strapless dress.
So the way that we can easily work all three heads of the shoulder is by doing a series. So you're going to lift front, lateral raise out to the side, and then you're going to bend forward and lift out to hit the back. So again, it goes, front, side, hinge over, and back. OK? So that way you're getting one, two, the three parts of the shoulder head. So you're going to go front, side, lean over, back. Front, side, lean over, and back. And you're going to do ten sets of each. Great.