11SHOULDERS: Military Press
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Starting Position:
Stand (or sit) with your knees slightly bent. Hold a weight in each hand, at shoulder height. Lift your arms so that your elbows fall just below your shoulders.
The Exercise:
Exhale and, keeping your hands shoulder-width apart, extend your arms over your head for two counts. Inhale, and take two counts to slowly lower the weights to the starting position. Repeat for the number of repetitions / sets indicated in your strength-training workout program.
10SHOULDERS: Side Raiser
Starting Position:
Stand (or sit) with your knees slightly bent, your abs pulled in. Make sure your shoulders are down and pulled back and your head is in line with your spine. Hold a weight in each hand by your sides. Your elbows should be slightly bent.
The Exercise:
Exhale, and take two counts to lift arms out to the sides, raising your hands just above your shoulders. Inhale and take two counts to lower your arms to the starting position. Repeat for the number of repetitions / sets indicated in your strength-training workout program.
You can also do this exercise slightly bent over to put more emphasis on the back of the shoulders.
9SHOULDERS: Front Raise
Starting Position:
Stand with your knees slightly bent, your abs pulled in. Make sure your shoulders are down and pulled back and your head is in line with your spine. Hold a weight in each hand, palms facing the front of your thighs.
The Exercise:
Exhale and, keeping your arms shoulder-width apart, lift your arms up in front of your body until your hands are just above your shoulders. Inhale and take two counts to slowly lower the weights to the starting position. Repeat for the number of repetitions / sets indicated in your strength-training workout program.
This exercise works smaller muscles in the front of your shoulders, so you may need to use lighter weight.
8SHOULDERS: Upright Row
Starting Position:
Stand with your knees slightly bent, your abs pulled in. Make sure your shoulders are down and pulled back and your head is in line with your spine. Hold a weight in each hand, palms facing your thighs, elbows out to the side.
The Exercise:
Exhale, and take two counts to lift the weights up to your chest. When you lift the weights, make sure that they are below your elbows and go no higher than your chest to avoid injuring your shoulders. Inhale, and take two counts to slowly lower the weights to the starting position. Repeat for the number of repetitions / sets indicated in your strength-training workout program.
7BICEPS: Hammer Curl
Starting Position:
Stand or sit with your back straight. Hold a weight in each hand, down by your sides, palms facing in toward your body.
The Exercise:
Exhale, and take two counts to bend your elbows and lift the weights up to your shoulders. Keep your elbows in close to your sides at all times. Inhale, and take two counts to lower to the starting position. Repeat for the number of repetitions / sets indicated in your strength-training workout program.
6BICEPS: 45-Degree Curl
Starting Position:
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Stand or sit with your back straight. Hold a weight in each hand at a 45-degree angle from your waist.
The Exercise:
Exhale, and take two counts to bend your elbows and lift the weights up toward your shoulders, keeping your elbows close to your body at all times. Inhale, and take two counts to lower to the starting position. Repeat for the number of repetitions / sets indicated in your strength-training workout program.
5BICEPS: One-Arm Concentration Curl
Starting Position:
Sit on a bench or chair with your leg apart. Bending over from your waist, hold a weight in your right hand and extend your right arm, resting the back of that arm against the inside of your right leg.
The Exercise:
Exhale, and take two counts to bend your right elbow to a 90-degree angle. Inhale, and take two counts to extend your arm. Repeat for the number of repetitions / sets indicated in your strength-training workout program.
4BICEPS: Cable Bar Curl
Starting Position:
Stand with your knees bent in front of the cable bar and place your hands on the underside of the bar, shoulder-width apart.
The Exercise:
Exhale, and take two counts to curl the bar up to your chest. Inhale, and take two counts to lower the bar to the starting position. Repeat for the number of repetitions / sets indicated in your strength-training workout program.
3TRICEPS: Cross Extension
Starting Position:
Stand or sit or lie down with your back straight, head in line with your spine, and a weight in your right hand. Lift your right arm over your head, crossing it over to the opposite shoulders.
The Exercise:
Exhale, and take two counts to extend your right arm, using your left arm for support. Inhale, and take two counts to bend your right arm. Repeat for the number of repetitions / sets indicated in your strength-training workout program.
2TRICEPS: Kickback
Starting Position:
Place your left hand and right knee on a bench or chair for support. Hold a weight in your right hand and bend your arm so that your elbow is up against the side of your body.
The Exercise:
Exhale, and take two counts to extend your right arm behind you. Inhale, and take two counts to bend it back in to your shoulder. Repeat for the number of repetitions / sets indicated in your strength-training workout program.
1TRICEPS: Cable Press
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Starting Position:
Stand in front of the cable bar set at chest height with your knees slightly bent. Place your hands on top of the bar, shoulder-width apart.
The Exercise:
Exhale, and take two counts to extend your arms, lowering the bar. Inhale, and take two counts to lift the bar to the starting position. Repeat for the number of repetitions / sets indicated in your strength-training workout program.
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