Be Strong. Stay Strong.
TM
SECTION 4: Exercises
Wide Rows
Muscles Worked:
Rear deltoid, rear portion of the middle deltoid,
posterior rotator cuff, upper lats and teres minor
Key Points:
»
Place the feet in a comfortable shoulder width
position.
»
Keep the chest lifted, abs tight and a very slight
arch in the lower back.
»
Lean forward slightly at the hip while keeping
the upper body in alignment.
»
Your forearms should always point in the direc-
tion of the dumbbells.
START:
»
While standing holding the dumb-
bells, lean forward at the hip allowing
the arms to extend directly in line with
the resistance.
»
Keep your spine in a stable position.
»
Rotate the shoulder so that you palms
are facing behind you.
ACTION:
»
Allow your arms to bend as you
go, move your elbows outward and
backward keeping a 70-90 degree
angle between your upper arms and
your torso.
»
Move until your elbows are slightly
behind your shoulders, then slowly
reverse the action keeping the rear
shoulder muscles tightened during
the entire motion.
START: FINISH:
Lateral Raise
Muscles Worked:
Front and middle deltoids
Key Points:
»
Do not swing the arms upward or move the
trunk during the motion.
»
Maintain good spinal alignment.
START:
»
Grab the dumbbells with the palms
facing each other.
»
Stand with your feet slightly wider
than shoulder width apart.
»
Maintain an erect spinal alignment
with the chest lifted, abs tight and a
slight curve in the lower back.
ACTION:
»
Raise arms directly outward, then
upward, to approximately shoulder
height.
»
Lift your hand and elbow at the same
speed.
»
Do turn or rotate your arms while
raising them.
»
Keep the side of your arm/elbow
facing out/up throughout the
movement.
START: FINISH:
