Tag Archives: exercise post-partum

LiveFit @home – Phase 1: Day 16 Back/Bis

Oooo I had fun with the variations on this one!

Day 16


Hammer Strength Lat Pull: Threw my resistance band over the top of my door, then using the hammer motion I did beautifully executed lat pull downs. Note…Be sure it is not near the edge of the door where it can snap off and hit you haha…*cough* learned by experience *cough*

Wide-Grip Lat Pulldown
: Same concept as the Hammer Lat Pulls except you open up your arms wide and palm away grip (versus hammer – grips facing in).

Seated Narrow Grip Cable Rows: Door open and perpendicular to your body, hook the resistance band around both sides of the door knob. Sit in a chair and voila! Low row set up.

T-Bar Row: Holding a heavy single dumbbell, I bent over at a near-90 and pulled up for the row.

Back Extensions: I knelt on my couch facing the arm of the couch. Arms crossed over my chest I let my body bend and hang over the side of the couch, then flexed up for the extension. I was surprised how well this worked!

Incline Dumbbell Curl: This one was tough. I tried to lean my chair back against the wall in a carpeted room (so as not to slip). This worked ok, but the back of my chair was wider than me so my arms did not have that free-range that they would on a real bench. This exercise made me want to invest in an adjustable bench.


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