Dumbbell bent-over row
Target: Back, latissimus dorsi, rhomboids, trapezius, biceps
Modification – Isometric dumbbell row:
- Perform the rows one at a time to give the other side a longer break in between reps.
Dumbbell pull-overs
Target: Back, lats
Modification – Bent-over row:
- If your shoulder mobility won't let you achieve a full-range of motion or you feel uncomfortable bringing a weight over your head, work on your back with traditional bent-over rows.
Russian twist
Target: Obliques, rectus abdominis, hip flexors
Modification – Modified side plank dips:
- If you're feeling lower back pain, try hitting the obliques with this side plank variation.
- Don't forget to swap sides.
Dumbbell standing rear flys
Target: Rear deltoids (shoulder muscles), rhomboids (upper back muscles), trapezius
Modification:
- Drop the weight down or perform these with just your bodyweight.
Knee push-up
Target: Chest, shoulders, triceps
Modification:
- To regress, try bending to just the halfway point.
- If that becomes too much, hold a low plank.
Sit-up
Target: Core, (rectus abdominis), hip flexors
Modification – Crunch:
- Switch to a crunch for an easier movement that still targets your abdominals.
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