Tip: Use a weight that makes the last few repetitions difficult, but pain-free. Slowly lower your arm to the original position to a count of 5.Slowly raise your arm, rotating your hand to the thumbs-up position and stopping when your hand is shoulder height, with your arm parallel to the floor.Your other hand is at your side, palm facing your body. Place your knee on a bench or chair and lean forward so that your hand reaches the bench and helps support your weight.Progress to 3 sets of 15 repetitions at each weight increment, with the maximum weight approximately 5 to 7 pounds. As the exercise becomes easier to perform, add 2 to 3 pounds of weight, but do fewer repetitions. Main muscles worked: Middle and posterior deltoid, supraspinatus, middle trapeziusĮquipment needed: Begin with a light enough weight to allow 3 to 4 sets of 20 repetitions without pain. Tip: Make sure your elbow stays in line with your shoulder.
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