BACK
| Shrugs Shrugs are done by holding weights in each hand and repeatedly raising the shoulders up towards the ears without bending or lifting the arms. It is the same kind of effort we use lifting suitcases, and can be done with fairly large weights. It is important not to lift large weights by bending over and straightening up – this can result in back injuries. |
| It is important not to lift large weights by bending over and straightening up. Back injuries can result. |
| Back Pullover: Do this exercise lying flat; arms extended above th ehead. Raise weight overhead |
| Rows: Do rows with one hand resting on a chair and the weight in the other hand. Alternate hands for resting and lifting. |
FRONT OF THE ARM
Exercises for the front of the arm (biceps and other muscles) may be done sitting or standing. Different muscles are used if the weight is gripped with the palm down or the palm up. The exercise is called a curl and should be done three different ways. With the first exercise, the Basic Curl, the weight is held palm up. The elbow position is kept fixed and the weight is raised and lowered. The second exercise is the same as the first except the weight is held with the palm down. The elbow position should not move during the first two curl exercises.
During the third exercise, the Advanced Curl, the elbow position is shifted from vertical to horizontal at the same time that the elbow is being flexed.
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Basic Curl
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Palm Up and Palm Down | Advanced Curl |
CHEST
Incline Fly:
Start with the arm straight down. This exercise is done with the palm facing upwards.
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Fly Flat
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Fly Incline
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Fly Decline
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BACK OF THE ARM
Exercises for the back of the arm (triceps) are similar to those for the front of the arm in that different muscle fibers are involved when the exercise is done with palm(s) facing upwards and with the palm(s) facing down. Similar to those for the front of the arm, there are three different exercises for the back of the arm.This exercise is sometime called a French curl.
The first two exercises, the French Curl Lying Down, are done lying down with the elbow pointed towards the ceiling.The weight is raised until the arm is straight.
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French Curl Lying Down
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French Curl Sitting |
The third exercise for the back of the arm, the French Curl Sitting, is done reclining slightly or sitting but the elbows are lifted as high as possible and two hands are used to raise and lower the weight behind the head.
SHOULDERS
There are four different exercises for the shoulders.
| Front Lift (Example on Left) The arms are held straight. Lateral Lift (Example on Right) |
| Seated Back Lift: This exercise can be done lying on an inclined bench or simply lying in one’s own lap while seated. |
| Shoulder Press: An alternate shoulder exercise is the shoulder press. It can be done as a substitute or in addition to the shoulder lifts. |
ABDOMEN
| Head and Shoulders Lift The arms are held straight. |
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Head, Shoulders and Chest Lift |
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Head, Shoulders and Chest Lift 2 |
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Head, Shoulders, Chest, and Legs Lift |