Purpose:

To strengthen the chest and abdomen for carrying the back straight. To strengthen the upper back, shoulders, and neck.

Position:

This exercise is done with the back, supported a bit off the floor, for example, lying on cushions on the floor or, better, lying on an incline board.

Approach:

Start with the arms out, slowly raise the weights over the head, and return to the out position. Try to keep the back flat on the incline board or floor. The arms should always be kept slightly flexed. The head can be held up, dropped backwards, or periodically changed. Use the chest and abdomen, not the arms, for the strength to raise and lower the weights. The right motion is like a great big hug.

Notes:

50 to 200 Dumbbell Laterals are a good range. Start holding five-pound weights, working up to eight- or ten-pound weights. The head can be kept on the board (shown) or placed over the board (not shown). The latter version is much harder for me but gives the upper back and neck a real workout.

Selection of Exercises:

Disclaimer:

I am not a qualified physician. As with all exercise programs, when using these routines and examples shown, you need to use common sense. To reduce and avoid injury, you may want to check with your doctor before beginning any fitness program. By performing these exercises, you are performing them at your own risk. Theoryofexercise.com will not be responsible or liable for any injury or harm you sustain as a result of this information shared on this website.