Alice Vol. 4 No. 2

Overhead Press (2D): Use two dumbbells of
a lower weight. Take two lighter dumbbells,
and create two right angles by your head
so that your arms look like a football goal,
and your head is in the middle. Lift both
arms to the ceiling above your head and
lightly touch the dumbbells together while
extending. Bring them back down to the
right angles, and repeat.
Trap Lift (2D): Use two heavier dumbells
and hold them at the sides of your hips.
Shrug your shoulders as if you are saying “I
don’t know” with your body while keeping
your arms straight and at your side. Repeat.
Alternating Forward to Lateral Raise
(2D): Use two dumbbells of a lower weight.
Stand with your feet about hip-width apart.
Hold a weight in each hand with your arms
resting along the front of your legs, palms
facing in. This is the starting position.With
a slight bend in your elbows, slowly lift
your arms straight up in font of your body
until they are in line with your shoulders.
Then, slowly lower them back down to the
starting position. Next, keeping that same
bend in your elbows, raise your arms out
to the sides until they are in line with your
shoulders. Slowly lower them back down.
Continue this, alternating between forward
and lateral raises.
Upright Row (2D): Use two dumbbells of
a lower weight. Stand with your feet hipwidth
apart, holding a weight in each hand
with your arms down in front of your body,
palms facing you. With your back straight,
core engaged, and chest lifted, slowly lift
your hands to shoulder height. Your elbows
should extend out to the sides. Squeeze
your shoulder blades at the top and hold for
a second. Slowly lower your hands back to
starting position.
Remember: Form is everything and
weightlifting can target other parts of the
body as well.
Take control of your body and mind and
prove to the world that no matter what
weight you lift now, you will be able to lift
more and more every time.
Feel empowered and you will be.
108 Alice Spring 2019