Workout of the Week: Bye Bye Turkey Wings




The Basics:  This arm workout consists of 10-12 reps of each exercise 2-4 sets with 1 sec - 2 minutes rest between each exercises. 

Rest = 30 seconds  of jumping jacks or jogging in place  +  30- 90sec controlled and relaxed breathing.


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Position yourself on the lat pulldown machine and grab the bar using an overhand grip with your hands a little wider than shoulder width. Slowly pull the bar straight down in front of you until it is positioned at either chin level or the middle/upper part of your chest. The position will depend on your level of flexibility in your shoulders, so only go low enough to a point that is comfortable. Pause for a brief moment at the bottom and then slowly return the weight back up to the starting position and repeat.

This exercise uses surrounding muscles while also waking up the muscles we will target most in this workout.   
Tips: Adjust the pads above your knees to fit snug. Avoid arching your lower back. Keep you core tight!


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Position yourself on the left side of the bench with your right knee and right hand resting on the bench. Using a neutral grip, pick up the dumbbell with your left hand. Keep your back straight and look forward. Tuck your left upper arm close to your torso and bend at the elbow, forming a 90 degree angle with your upper arm and forearm. This is the starting position. Moving only at the elbow, raise the dumbbell behind you until your arm is fully extended. Pause, and then lower the dumbbell back to the starting position.

Tip: Make sure to keep your upper arm parallel to the ground. Keep a neutral spine, inhale on the way down, exhale on way up. 


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Kneel on a mat and walk your hands down until your back is nearly straight. Arrange your hands on a small med ball to form a triangle with your thumbs and index fingers. Inhale and lower your body until your chest touches (or nearly touches) your hands. Exhale as you push up to the starting position.

Tip: This can be done on your knees. On your way down keep your elbows close to your side. The medicine ball adds some instability to activate your core muscles.  If you have bad wrists, avoid doing this exercise on the medicine ball.


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Before each pull up set your shoulders, then pull yourself up while trying to pull your shoulder blades down and to the center of your back. 

Tip: This is not a wide grip pull up. To target more of the biceps, keep your hands about shoulder width. Feel free to modify this exercise by using a band or the assisted pull-up machine!



Position your hands shoulder-width apart on a secured bench or stable chair. Slide your butt off the front of the bench with your legs extended out in front of you. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints. Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench. Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. This completes one rep.

Tip: Squeeze the back of the arms at the top of the dip. Keep the core tight. Bend knees to modify.

Stacey Hague is a trainer at Webster Place.



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