Purpose:

To teach good position of the upper back and neck. To strengthen the arms, chest, and upper back muscles. One of the signature exercises by Bernie Falk.

Approach:

The weights are raised from the waist up to the shoulders and back down. The weight of the body should be even on both legs and the knees flexed. The head should be level, the feet apart, the chest high, and the back straight. To get the idea, try Chest Curls with the back flat against the wall.

This exercise can also be done sitting.

Notes:

Notice the straight position of the back, especially the upper back, needed to do the exercise. This exercise is designed to strengthen the muscles required to support the back in this position. After doing the curls, walk around and feel the lightness in the back.

You can use a bar like that used by the weightlifters or, if one is not handy, two hand-held dumbbell weights. I started by holding a total of 10 pounds and doing 50 curls. I worked up to 100 Chest Curls, holding a total of 20 pounds.

Your back will like this exercise. The object is not to become a weightlifter, but to exercise the upper back.

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.