Whether you want to train yourself to finally complete your first pull-up or simply lift yourself up before climbing onto the kitchen counter, arm strength is definitely a key. However, many other muscles come into play to pick yourself up. The lats, deltoids and rhomboids are also crucial for this movement. By strengthening these muscles, along with your biceps, at least three times per week on nonconsecutive days you will be able to pick yourself up in a short time.
Things You'll Need
Warm up by walking or jogging for 10 minutes.
Perform renegade rows. Place two dumbbells on the floor and get into a plank position. The weights should be under your shoulders. Balance on the dumbbells with your hands. Shift your weight to your left arm, bend your right elbow and bring the right dumbbell to your chest. Lower the dumbbell back down. Repeat eight times on each side to work your rhomboids.
Complete lat squeezes to work your lats. Stand with your feet hip-width apart, holding a dumbbell in each hand. Bend your elbows 90 degrees and bring your upper arms close to your body. Bring your elbows behind you and push them together. Return to the starting position. Repeat 10 times.
Do the dumbbell upright row. Stand with your feet together and hold a dumbbell in each hand. Hold the ends of the dumbbells together. Your palms should be facing you. Bend your elbows and point them out to the sides as you lift the dumbbells to shoulder level. Lower the dumbbells back down. Repeat 10 times to work your lateral deltoids.
Perform the dumbbell shoulder press. Sit in a chair, holding a dumbbell in each hand. Hold the dumbbells at shoulder level with your elbows bent 90 degrees and your palms facing the wall in front of you. Straighten your arms and lift the dumbbells upward. Lower the dumbbells back down. Repeat eight times to work your anterior deltoids.
Do bicep curls. Sit on a chair with your feet flat on the floor. Hold a dumbbell in each hand. Straighten your arms so that they hang along your sides. Your palms should be facing the wall in front of you. Bend your elbows and lift the dumbbells to your shoulders. Lower the dumbbells back down. Repeat 12 times.
Cool down by walking or jogging for 10 minutes.
Tips & Warnings
- Talk to your doctor before starting a new exercise program, especially if you injured yourself in the past.
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