20-Minute Back and Arm Workout (Strong 20, Day 7)

How To Do A Single Arm Back Fly

1. Stand with your feet hip-width apart, knees slightly bent. Option to keep feet parallel or take a slightly staggered stance to better support your low back (stepping your left leg slightly behind your right leg).
2. Hold one dumbbell in your right hand at your right hip; palm facing in.
3. Hinge forward at the hips, and pull the dumbbell out to the right side of your body, up to shoulder-height. Keep a soft bend in your right elbow and squeeze your right shoulder blade.
4. Lower the dumbbell back to the starting position with control.

Modification: Option to place your non-working hand on a chair or bench for additional core and balance support.

How To Do A Standing Chest Fly

1. Stand with your feet shoulder width apart, knees slightly bent.
2. Hold one dumbbell in each hand at your sides; palms facing out away from the body. Shoulder blades pulled down towards your hips.
3. Squeeze your chest as you lift your right hand across your body (45-degree angle crossover); parallel to your left shoulder. Think “right pinky finger to left shoulder.” Palm up towards the ceiling.
4. Keep a soft bend in your elbow as you lower the dumbbell back to starting position with control.
5. Repeat on the left hand, bringing left pinky to the right shoulder.

How To Do An Upright Row

1. Start with feet hip width apart, holding dumbbells in your hands. Palms facing in towards your body.
2. Leading with your elbows, pull the dumbbells up until your elbows reach shoulder height. As you pull the dumbbells up, think of pulling your shoulder blades down. Be sure to keep the dumbbells close to your body as you pull them upwards.
3. With control, lower the dumbbells back down to starting position.

How To Do A Row, Clean and Press

1. Start standing with feet hip-width apart, knees slightly bent. Hold one dumbbell in your right hand.
2. Squeeze your back to pull your right elbow towards your rib cage, performing a single arm bent over row. Lower the dumbbell with control.
3. Then, return to a standing position. As you stand, curl the dumbbell in your right hand to your right shoulder, performing a single arm hammer curl.
4. Then, press your right arm overhead, performing a single arm shoulder press.
5. Lower the dumbbell back to the starting position and repeat.

How To Do A Back Row and Tricep Kickback

1. Start standing feet hip-distance apart, holding a dumbbell in each hand, palms facing in towards each other (narrow grip).
2. Hinge forward at the hips until your body is in a straight line, neck in line with your spine, flat back, and belly button pulled back towards your spine.
3. Pull your elbows back towards your hips, stopping when your elbows are in line with your ribcage.
4. Hold at the top of the back row, then perform a tricep kickback on the right arm by extending the right elbow so your right arm forms a straight line as you push the dumbbell back past your hips.
5. With control, bend your elbow to return the dumbbell in your right hand to your hip.
6. Then repeat on the left, performing a tricep kickback with your left arm.

How To Do A Dumbbell Pullover and Two Skull Crushers

1. Start lying on your back, with legs bent at 90 degrees, holding a dumbbell in each hand with arms extended overhead. Bring the heads of the dumbbells together to touch.
2. Keep your arms straight, with a slight bend in the elbows, as you slowly lower the dumbbells overhead towards the ground. Fully extend your arms while trying to keep your low back pressed into the mat/ground.
3. Then pull the dumbbells back overhead, engaging the latissimus dorsi, to return back to the starting position.
4. Separate the dumbbells, hands shoulder width apart
5. Then, bend at your elbows and slowly lower weights towards your temples, performing a skull crusher.
6. Squeeze through the back of your arms to straighten your elbows and return the dumbbells overhead. Repeat twice.

Modification: hold one dumbbell horizontally between both hands rather than using two dumbbells.

How To Do Kneeling Half Bicep Curls

1. Start in an kneeling position, hips over knees, core engaged. Hold a dumbbell in each hand, palms facing out away from the body (underhand grip or supine curl).
2. Keeping your elbows locked by your sides, perform a half bicep curl, curling the weights up to around belly button height. Pause at the top to hold both arms at a 90-degree angle.
3. Then, slowly lower the dumbbells with control, returning the weights to your thighs.

Modification: perform standard standing bicep curls rather than kneeling.