Start this next exercise by planting your arm on the bench with your chest tall and core tight. With your other arm holding the dumbbell, drive it back towards your body with your elbow flared out. Squeeze your upper back and rear delt hard at the top, then resist on the way down. Get a nice stretch at the bottom before performing another rep. Complete 3 sets of 10 reps for each arm.Begin the Bulgarian Split Squat in a standing position.
Rest your back foot on a bench or couch, and step out with your other foot about 2 to 3 feet away from the bench. Hold a pair of dumbbells at your sides, then lower your body straight down—under control—so that your back knee almost touches the ground and your front knee is in a runner's lunge. Then, use your weight to drive through your front heel in order to return to standing, flexing your quads and glutes as you rise. Perform 3 sets of 10 reps for each leg.
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