You also want an ePaper? Increase the reach of your titles
YUMPU automatically turns print PDFs into web optimized ePapers that Google loves.
Alternating dumbbell shoulder press<br />
Hold a pair of dumbbells just wider<br />
than shoulder width with your arms<br />
bent and palms facing each other.<br />
Bend your knees slightly and press one<br />
dumbbell up until your arm is straight.<br />
As you lower that dumbbell, press the<br />
other one up to complete 1 repetition.<br />
Do 10-12 reps.<br />
5<br />
4<br />
Pull-up hold<br />
Hang at arm’s length from a pullup<br />
bar with an overhand grip,<br />
your hands about shoulder-width<br />
apart. Pull your chest up to the<br />
bar and hold for 10-20 seconds.<br />
Perform as many reps as you can.<br />
Once you can manage more than<br />
5 reps, add some extra resistance<br />
by placing a dumbbell between<br />
your feet. Do 10-12 reps.<br />
Diagonal cable raise<br />
Attach a handle to a floor-level<br />
pulley. Stand left-side-on and grab<br />
the handle with your right hand<br />
in front of your left hip. Without<br />
rotating your torso, pull the handle<br />
up and across your body until your<br />
hand is over your head and your<br />
thumb is pointing up.your feet. Do<br />
10-12 reps, then switch sides to<br />
balance your muscle.<br />
6<br />
113 ARIES / JUNE <strong>2014</strong>
Change language