BACK
- Dumbbell Shrug
Instructions: Hold a dumbbell in each hand at your sides with your
palms facing your body. Stand with knees slightly bent and feet pointed
forward at a shoulders width apart. Keep your back tight and lower
or shrug your shoulders gently down towards the floor without bending
forward. Next, shrug up your shoulders towards your ears until they
stop. Hold this position for the count of one, lower and repeat.
The trap muscles should be the only muscles involved with the up
and down movement and not your waist. You may slightly bend your
arms at the elbows for enhanced leverage.
SHOULDERS
- Military Dumbbell Press
Instructions: Hold a dumbbell in each hand in a seated position with
your back firmly against a back-rest. Hold the weights at shoulder
height with palms faced forward. Press the dumbbells upward above
the head until they almost touch over the center of your head. Hold
for one second and then lower the weights to the starting position
and repeat.
