Author: Irene Pastore

Hello! I am a Personal Trainer, Yoga and Pilates Instructor who specializes in fitness after 50. My service is Live Streaming. Connect with me from anywhere in the world. I look forward to helping you achieve your health and fitness goals.

How To Do A Barbell Bicep Curl

October 23, 2022
INSTRUCTIONS
  • Stand with feet hip to shoulder width apart . Bend knees slightly. Point toes forward.
  • Tuck your chin, draw your abdominals in, and squeeze your glutes.
  • Grip bar slightly wider than shoulder width. Palms face up.
  • With arms fully extended, hold the barbell in front of the body.
  • Slowly curl barbell toward chest.
  • Reverse the movement and return to start position.
  • Repeat for the desired number of repetitions.
  • Do not allow the shoulders to round, back to arch, or chin to jut forward.
  • Avoid swinging the barbell.
  • Muscles worked: Biceps
  • Weight of a standard barbell: 45 lbs.
  • Modification: Replace barbell with a lighter body bar.

How To Do A Dumbbell Romanian Deadlift

October 23, 2022
INSTRUCTIONS
  • Stand with feet hip or shoulder width apart, toes pointing forward. Knees unlocked.
  • Brace abs. Draw shoulder blades back and down.
  • Hinge at hips and bend knees as you reach down to grip dumbbells.
  • Return to standing position.
  • Hold the dumbbells in front of your thighs.
  • Hinge at hips and lower dumbbells through a maximum level in which you can maintain good posture.
  • Keep back flat and dumbbells close to the body at all times.
  • Reverse the pattern pushing the hips forward to return to the starting position.
  • Repeat for the desired number of repetitions.
  • Avoid locking knees, slouching or overarching the lower or upper back.
  • Keep crown of head in line with tailbone at all times.
  • Muscles Worked: Hamstrings, Groin, Glutes

How To Do A Barbell Deadlift

October 21, 2022
INSTRUCTIONS
  • Stand with feet hip to shoulder width apart . Toes pointing forward.
  • Hinge at the hips and slightly bend the knees to grab onto the barbell with hands slightly wider than shins. Grip is pronated.
  • Brace abs and position the bar over midfoot.
  • With the back flat and bar close to the shins and thighs, push into the floor to lift the bar.
  • Maintain head and torso angle until the bar passes the knees, then stand upright.
  • Reverse the pattern, hinging at the hips to initiate, to return the bar to its starting position.
  • Repeat for the desired number of repetitions.
  • Avoid rounding the spine, over emphasizing the knee bend, losing head position or rounding the shoulders.

How To Do A Stability Ball Prone Wide Row

October 19, 2022
INSTRUCTIONS
  • Equipment: Body Bar and Stability Ball
  • Place body bar on the floor in front of the ball.
  • Lie on the ball with feet wider than hips.
  • Reach down and grab the body bar with pronated grip.
  • Contract glutes and press hips into the stability ball.
  • Maintain spinal stability as you bring the bar toward you.
  • Keep a straight line from the crown of your head to your heels.
  • Release the bar. Repeat for desired repetitions.
  • Select the correct size stability ball for your height.
  • A heavier body bar will make stabilization more challenging.
  • Muscles worked: mid-to upper Trapezius, Rhomboids, Core Stabilizers