The Full Crucifix

Position: A standing position with the feet a comfortable distance apart, the arms at the sides with a dumbbell held in each hand.

Action: From this position, keeping both elbows straight, raise the dumbbells directly to the sides and overhead in one continuous motion, lower them to the starting position and repeat the motion. Keep the elbows straight throughout the movement.

Breathing: Inhale as the arms are raised and exhale as they are lowered.

Starting Resistance: Women can begin this one with 5 lbs. in each hand, but if it is difficult it is better to use 2½lbs. Men can begin the motion with 7½ lbs. in each hand Progression: Begin this exercise with 7 counts, adding 1 count each week until 12 have been performed for three periods, then add 2½lbs. to each weight and begin again at 7 counts.

Goal: Girls and women should work up to 10 lbs. in each hand. Men and boys should work up to 20 lbs. in each hand.

Results: This movement will develop and strengthen the muscles on the points of the shoulders (deltoids), which give width to the shoulders. It also involves the muscles that control the shoulder blades and like all overhead movements with resistance, aids in the full development of the rib box.

Comments: This is a leverage movement in that the resistance is a long way from the muscles supplying the effort. For this reason, progress is necessarily slow in regard to increasing the resistance.

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