Keep your abdominal muscles engaged the entire time to feel more of a burn!
TO MODIFY:
Use lighter weights if necessary
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ROWS WITH WIDE ELBOWS
This variation on traditional Rows targets your upper back and shoulder muscles from a different angle. If you like to wear strapless dresses, this is the move for you—your back muscles will look amazing. Nothing soft or hanging out!
MUSCLES TARGETED:
Upper back, posterior deltoids
WHAT YOU’LL NEED:
5- to 8-pound weights
The Steps
Pick up your weights and step your feet wider than your hips, keeping your feet parallel.
Bend your knees and lean forward from your hips at about a 45-degree angle. Keep your spine long from the crown of your head through your tailbone.
With your palms facing down, thumbs toward each other, reach your arms forward and then, squeezing your shoulder blades together, bend your right elbow and bring it up in line with your right shoulder.
As you extend the right weight back to starting position, bend your left elbow and bring it up in line with your left shoulder.
Continue alternating at a smooth pace.
TO MODIFY:
Use lighter weights if necessary
.
P
HYSIQUE
57 T
IP
Engage those abs! The way you work out is the way you design your body—if you hold your abs in for an hour, they will stay that way when you finish.
SCARECROWS
Scarecrows are a fabulous way to work both the triceps and the muscles in your upper back that you don’t want hanging over your bra straps—what a combination!
MUSCLES TARGETED:
Triceps, upper back
WHAT YOU’LL NEED:
3- to 5-pound weights
The Steps
Pick up your lighter set of weights and stand with your feet hip-width apart, knees slightly bent.
Draw your abdominal muscles in and lean your body forward at a 45-degree angle.
Bend your elbows and bring them up and out to your sides in line with your shoulders—imagine a straight line drawn from one elbow across to the other. Your palms are facing behind you.
Press the weights out until your arms are straight, and then bend them in again toward your chest.
