exercises

Position: A supine position on the board with the head toward the upper end. The upper end of the board or the strap is held in the hands to keep the body in position. The knees are bent up toward the chest until the low back is flat against the board and the heels are 8 to 12 inches above the board. Action: From this position, keeping the legs relaxed, the knees are brought strongly toward the chest so that the hips are raised as high as possible off the board. The hips are then lowered back … [Read more...] about The Hip Raise on the Inclined Board

Position: A standing position with the feet wide apart; the farther apart, the better. Both hands are at the sides and a dumbbell is grasped in one hand only. Action: Keeping both knees locked, the trunk is bent directly to the side on which the dumbbell is held until the is level with the knee joint. The body is then brought back to the erect position and the trunk is inclined slightly past the perpendicular on the other side. During the movement the elbow of the lifting arm and the … [Read more...] about Side Bends

Position: A standing position with the feet fairly wide apart and the knees straight. The barbell is held across the shoulders, behind the neck. Action: From this position, keeping the knees locked, the trunk is inclined forward until it is parallel with the floor, then returned to the upright position. The head is kept up as the body is bent forward and raised, to aid in the contraction of the back muscles. Breathing: Exhale as the trunk is inclined forward and inhale as the erect … [Read more...] about Exercises For The Lower Back: The Bend Over

Position: A standing position with the feet a comfortable distance apart and the barbell held in front of the legs with the palms of the hands facing the body. The hands are quite close together, about 4 inches apart. Action: From this position, the arms are bent and the bar is pulled up until it reaches the upper part of the chest, under the chin. During the raising of the bar the elbows must be kept higher than the wrists as shown in the illustration. The bar is then lowered to the … [Read more...] about The Upright Row

This is a great exercise that I do along with front and side laterals to hit the muscles of my shoulders. The rear deltoid that is being stressed here is the weakest of the deltoid muscles and this exercise will really make a difference in strengthening the rear deltoid and therefore help widen your shoulders. Position: A standing position with the feet a comfortable distance apart, the trunk bent forward at the hips and parallel with the floor. The arms are extended toward the floor with the … [Read more...] about Rear deltoid laterals