Workout: To do at home, in the gym or on the go

Sports By Ricky Ali Personal Trainer Shula’s Athletic Club Wednesday, August 5, 2020

     The dumbbell lift will strengthen your core and upper back muscles and will increase flexibility in your shoulders. It will improve your posture, too!

1.  While holding dumbbells in each hand that aren’t too heavy to carry, point your feet straight and place them a hips width apart.

2.   Stand with both arms at your sides and squeeze your shoulder blades together.  Contract your abdominal muscles and bend forward at your hips so that your trunk is almost parallel to the floor.    

      You’ll maintain this position throughout the exercise; keep your back flat.

3.  At the start, the dumbbells should dangle next to your outer calves.

4.  Breathe in, then exhale as your pull the weights toward your thighs. Keep your elbows at your sides and continue squeezing your shoulder blades together.

5.  Release your arms to the starting position, then repeat the exercise for 10 – 12

controlled reps.

6.  Avoid rounding your upper or lower back, and maintain your posture, leaning forward while keeping your head and neck in line.

7.  You’ll work the rhomboids, mid-trapezius,

latissimus-dorsi, teres major and teres minor and posterior deltoid muscles as well as your biceps.

8.  Anyone with back or hip pain should not perform these movements; beginners should not attempt them and may wish to consult a coach at Shula’s Athletic Club.

Disclaimer: Do not begin any physical activity described in this column without prior approval from your health care professional.


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