Targets: Back, biceps Do: 2 sets of 8-10 reps on the left side with a 90-sec rest. Change sides . a) Begin with your right hand and right knee on a bench or knee height flat surface, your left ...

Keep your back straight and either hold out your arms straight in front of you, place your hands on your hips, or clasp them together in front of you. (Do whatever feels most comfortable!) 3.