Dumbbell Up & Backs

Ok, so I’m introducing video to the Training Tips, which will hopefully make it easier for you to figure out what’s going on.

The importance of this movement is to stand up tall, keep your chest out and shoulders back and down. Keep your core tight and don’t swing your arms up. If you have to arch your back or swing your arms, the weight is too heavy.

Take a deep breath and exhale on the contraction (lifting movement).

As you lift, concentrate on lifting with your shoulders – get that mind-muscle connection working. Keep your traps (top of shoulders) down. If they sneak up, it’s a common weakness, go lighter until you can completely engage the shoulders. Your rhomboids (middle back) are doing some work here too, but you may not be able to feel that.

When your arms are out to the sides, you shouldn’t be hunching your shoulders, squeeze those shoulder blades together. Think about widening your chest, that may help!

My theory is: don’t sacrifice form for bravado. If the weight feels too heavy, go lighter and lift slower. You get the same benefit.

As always, work to your ability.

 

 

Here it is all together

 

 

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4 thoughts on “Dumbbell Up & Backs

  1. Pingback: Mon, 10SEPT12 – Shoulders, Calves & Cardio « A working woman's guide to keeping fit

  2. Pingback: Mon, 17SEPT12 – Shoulders and Calves « A working woman's guide to keeping fit

  3. Pingback: Mon, 24SEPT12 – Shoulders, Calves & Cardio « A working woman's guide to keeping fit

  4. Pingback: At home training circuit « A working woman's guide to keeping fit

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