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Baseblocks Air Exercises

Bent Rows ▶
Select either a supinated (underhand) or pronated (overhand) grip. A supinated grip will engage the biceps more. Hinge at your hips, keeping your back straight and chest up until your torso is parallel to the floor. Your knees should be slightly bent, and your arms should hang straight down from your shoulders.
Engage your back muscles as you row the bar towards your body. Aim to make contact with the bar around your belly button or lower sternum area. Keep your elbows close to your body as you pull the bar

Bent Rows ▶

  • Select either a supinated (underhand) or pronated (overhand) grip. A supinated grip will engage the biceps more. Hinge at your hips, keeping your back straight and chest up until your torso is parallel to the floor. Your knees should be slightly bent, and your arms should hang straight down from your shoulders.
  • Engage your back muscles as you row the bar towards your body. Aim to make contact with the bar around your belly button or lower sternum area. Keep your elbows close to your body as you pull the bar
Single-arm row ▶
Place one hand and the same-side knee on a bench for support, ensuring your trunk is parallel to the floor. Your arm should be straight.
Drive your elbow upward toward the ceiling, leading with your elbow rather than your hand, and without shrugging your shoulder. Your elbow should stay close to your body throughout the entire movement.

Single-arm row ▶

  • Place one hand and the same-side knee on a bench for support, ensuring your trunk is parallel to the floor. Your arm should be straight.
  • Drive your elbow upward toward the ceiling, leading with your elbow rather than your hand, and without shrugging your shoulder. Your elbow should stay close to your body throughout the entire movement.
Bicep Curls ▶
Start with the barbell positioned directly over your sternum. Keep your arms fully extended, with your wrists straight and hands slightly wider than shoulder-width apart.
Lower the bar until the bar touches your chest, then return to the starting position.

Bicep Curls ▶

  • Stand with an underhand grip, with your arms fully extended
  • Keeping your legs straight, curl the bar until it reaches your collarbones. Return to the starting position with your arms fully extended