# data[].attributes.headline
I will bench 150 by the end of the year by getting my chest stronger by working on my chest and tricep. I will do 10 pull ups by the end of the year by getting my back stronger.

# data[].attributes.subject
I will bench 150 by the end of the year by getting my chest stronger by working on my chest and tricep. I will do 10 pull ups by the end of the year by getting my back stronger.

# data[].attributes.headline
 I will get Sub 7 for the mile run by jogging and running everyday to get faster.

# data[].attributes.subject
 I will get Sub 7 for the mile run by jogging and running everyday to get faster.

# data[].attributes.headline
By the end of the semester i will get better at stretching, flexibility, and joint movement by making sure to stretch before and after working out or before and after track/soccer practice.

# data[].attributes.subject
By the end of the semester i will get better at stretching, flexibility, and joint movement by making sure to stretch before and after working out or before and after track/soccer practice.

# data[].attributes.attachment_link.readable_text
Lie face up on a flat bench, and grip a barbell with the hands slightly wider than shoulder-width. Press the feet into the ground and the hips into the bench while lifting the bar off the rack. Slowly lower the bar to the chest by allowing the elbows to bend out to the side. Stop when the elbows are just below the bench, and press feet into the floor to press the weight straight up to return to the starting position.

# data[].attributes.attachment_link.description
Lie face up on a flat bench, and grip a barbell with the hands slightly wider than shoulder-width. Press the feet into the ground and the hips into the bench while lifting the bar off the rack. Slowly lower the bar to the chest by allowing the elbows to bend out to the side.

# data[].attributes.attachment_link.readable_text
Exercise Profile

Target Muscle Group

Upper Back

One Arm Dumbbell Row Overview

One Arm Dumbbell Row Instructions

One Arm Dumbbell Row Tips

1. Experiment with head position and see which option (looking forward vs. packing the neck) works better for you.

2. Fight the urge to use your opposing arm to brace against your leg or any other implement.

3. Keep some tone through your abdominals as you pull the dumbbell into your body to ensure you don't arch excessively through your spine.

4. Don't allow momentum to dictate the movement, control the dumbbells throughout the entirety of each rep.

5. If you feel your biceps being overused and your back remaining under active, consider utilizing a false grip (i.e. don't wrap the thumb around the dumbbell).

6. Don't allow the head to jut forward as you pull.

7. Similarly, ensure the shoulder blade moves on the rib cage. Don't lock the shoulder blade down and just move through the glenohumeral joint.

# data[].attributes.attachment_link.title
One Arm Dumbbell Row: Video Exercise Guide & Tips

# data[].attributes.attachment_link.description
Exercise Profile Target Muscle Group Experiment with head position and see which option (looking forward vs. packing the neck) works better for you. Fight the urge to use your opposing arm to brace against your leg or any other implement.

# data[].attributes.body
Benched 115 lbs