Things You'll Need:
- Full-length mirror
- Workout bench
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Step 1
Stand in front of the mirror with feet shoulder-width apart and knees slightly bent. Lean forward from the hips, keeping a straight back, until the upper half of your body is at a 45-degree angle. Hold the weights parallel to the mirror with arms and hands relaxed. There should be a relatively straight line from your shoulder to your hand, and another from your hand to the floor; but take care not to lock your elbows, as this can cause joint damage.
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Step 2
Take a breath. Leading with your elbows, pull the weights up and back. They should reach a point where, if they went any further, they would brush your rib cage on either side. At the same time, concentrate on squeezing your shoulder blades together without lifting your shoulders or rounding your back. Exhale as you lift.
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Step 3
Using a slow, controlled motion, lower the dumbbells along the same path. Inhale as you do so in order to prepare for exhalation on the next rep.
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Step 4
Repeat the motion until your set is complete. As you start to get tired, keep an eye on your shoulders in the mirror. They should remain back and down the whole time. If they start to creep up by your ears despite your efforts, you may need to choose a lighter weight.
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Step 1
Stand with the same posture as in the "Row" instructions. This time, instead of holding the dumbbells parallel to the mirror, hold them perpendicular. There should also be a more pronounced bend in your elbows. In fact, beginners may find it easiest to maintain a 45-degree angle between the biceps and forearms. As you become more advanced, you can perform this exercise with progressively straighter arms- just remember not to lock your elbows.
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Step 2
Take a breath. Squeezing your shoulder blades together, raise your arms out to the sides until your elbows are level with your rib cage. Exhale as you lift. Beginners tend to bow their lower backs, so keep your abs in tight to ensure that your posture remains aligned.
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Step 3
Lower the dumbbells along the same path, inhaling as you go.
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Step 4
Repeat until you've completed your set.
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Step 1
Stand with the same posture and hand placement as in the "Row" instructions. You may choose to bend your elbows as you did in the "Fly" instructions.
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Step 2
Take a breath. Squeezing your shoulder blades together, raise the weights out to the sides until the tops are about level with your rib cage. Exhale as you lift.
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Step 3
Lower the weights along the same path, inhaling as you go.
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Step 4
Repeat until you've completed your set. As in the "Row" instructions, keep an eye on your shoulders to make sure they're not rising and falling with the motion of your lats.
