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.
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:
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.
START:
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.
FINISH:
ACTION:
»Allow your arms to bend as you go, move your elbows outward and backward keeping a
»Move until your elbows are slightly behind your shoulders, then slowly reverse the action keeping the rear shoulder muscles tightened during the entire motion.
FINISH:
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.
