Pull Endurance 1 is a 20-minute pyramid set using dumbbells. To perform a pyramid session we start with doing 1 rep of each exercise, then increase by 1 rep on each until you reach the top of the pyramid, then reduce by 1 rep of each exercise until you get back to 1 rep, this is 1 “pyramid”. The top of the pyramid depends on the level selected For this session we'll be going through 2 sets of 2 pyramids to make a total of 4 pyramids.
Between each pyramid take between 1 and 2 minutes rest depending on how much you need. For the dumbbell make sure you choose a lighter weight that is appropriate this session involves a lot of reps.
Let's get started by grabbing both of your dumbbells. Then hinge from the hips until your body is almost parallel to the floor and allow the arms to hang straight down from the shoulders with the palms facing inwards.
This is the starting position.
From here raise your elbows up as high as you can whilst keeping them tucked in and keeping your hands facing the floor.
Once done, return the dumbbells back down safely to the starting position. This is one repetition, now repeat this for the desired amount.
If you have limited gripping ability try using the Active Hands Gripping Aids to make this exercise as safe as possible.
Let's get started by grabbing a dumbbell and have it hanging by your side with your palm facing inwards towards your body.
This is the starting position.
From here curl the dumbbell up, by bending at the elbow until the arm is fully flexed or as high as you can. As you do this rotate your palm so it faces you.
Once done, return the dumbbell back down safely to your side. This is one repetition, now repeat this for the desired amount. Once you’ve done one arm, if required in the program and you are able to do so, repeat the exercise and the repetition with the other arm.
If you find yourself falling sideways it may be better to hold a dumbbell in each hand to counteract the weight.
If you have limited gripping ability try using the Active Hands Gripping Aids to make this exercise as safe as possible.
Let's get started by grabbing both your dumbbells and have them hanging by your side with the palms facing inwards towards your body.
This is the starting position.
From here shrug your shoulders up as high as you can, then squeeze them at the top of the movement. As you lower back to the starting position do so slowly rather than just letting your arms drop. This is one repetition, now repeat this for the desired amount.
If you have limited gripping ability try using the Active Hands Gripping Aids to make this exercise as safe as possible.
Let's get started by grabbing both your dumbbells and have them hanging by your side with the palms facing inwards towards your body.
This is the starting position.
From here curl the dumbbells up, by bending at the elbow until the arms are fully flexed or as high as you can. As you do this keep your palms facing inwards the whole time.
Once done, return the dumbbells back down safely to your side. This is one repetition, now repeat this for the desired amount.
If you have limited gripping ability try using the Active Hands Gripping Aids to make this exercise as safe as possible.