As you inhale, flex your shoulders and
raise the weight straight out in front of you while keeping the elbows extended and wrists neutral.
Start by
raising the weight straight out to your side and return to your hip rather than in front of you.
Not exact matches
Slowly flex both elbows and
raise them behind you, toward your back, as you pull the
weights straight upward.
Raise weights out until they reach shoulder height; try to keep arms
straight with a slight bend in the elbows while you initiate the movement from the shoulders.
Raise the
weights up, out to your sides with
straight arms.
From there, squat down as far back as you can (putting your
weight in your heels) and
raise your arms with the kettlebells
straight in front of you (biceps next to ears for more difficulty).
Even without
weights,
straight leg
raises can strengthen the knee, and most people should begin with no
weights.
I would just go
straight from one - legged calf
raises (5 reps on each leg using no
weight) then right into Abdominal Sit - ups (5 reps on that exercise, too) then back to calves.
Keep your arms mostly
straight as you
raise your
weights out to your sides and squeeze your shoulder blades together.
Raise the
weights up to eye level while keeping your arms
straight.
FIRST incline press using thick bar 1 x 8 - 10 incline dumbbell flye 1 x 15 - 20 incline press using thick bar 1 x 8 - 10 dumbbell bench press 1 x 8 - 10 flat bench dumbbell flye 1 x 15 - 20 dumbbell bench press 1 x 8 - 10 front pulldown or chin 1 x 8 - 10 stiff - arm pulldown 1 x 15 - 20 front pulldown or chin 1 x 8 - 10 one dumbbell pullover drop set of 3 x 8 close - grip bench press 1 x 8 - 10 pushdown with rope handle 1 x 15 - 20 close - grip bench press 1 x 8 - 10 seated overhead (one - arm) extension drop set 3 x 8 incline or hanging kneeups 1 x 8 - 10 ab - bench crunch 1 x 15 - 20 incline or hanging kneeups 1 x 8 - 10 SECOND [2] dumbbell upright row 1 x 8 - 10 standing forward - lean lateral
raise 1 x 15 - 20 [2] dumbbell upright row 1 x 8 - 10 dumbbell (two - arm) press drop set 3 x 8 incline one - arm dumbbell lateral 1 x 8 bent - over dumbbell lateral drop set 3 x 8 dumbbell (two - arm) row on high bench 1 x 8 - 10 seated bent - arm bent - over dumbbell lateral 1 x 15 - 20 dumbbell (two - arm) row on high bench 1 x 8 - 10 one - arm dumbbell row 1 x 8 - 10 barbell shrug [wrist straps or hooks are fine] 1 x 15 - 20 standing dumbbell curl w arm - blaster 1 x 8 - 10 spider curl with E-Z curl bar 1 x 15 - 20 cable curl with
straight bar 1 x 8 - 10 incline (two - arm) curl drop set 3 x 8 incline (two - arm) hammer curl drop set 3 x 8 rotator cuff with ShoulderHorn and dumbbells 1 x 8 - 10 hang from chinning bar'til failure THIRD front squat 1 x 6 - 8 leg extension 1 x 15 - 20 front squat 1 x 6 - 8 sissy squat 1 x 8 - 10 supine leg curl 1 x 15 - 20 leg press on angled leg press 1 x 8 - 10 stiff - legged deadlift 1 x 8 - 10 immediately followed by back extension 1 x 30 - 50 (no
weight) 5 minute rest leg press calf
raise 1 x 20 leg press calf
raise 1 x 15 standing calf
raise 1 x 12 - 15 seated calf
raise 1 x 12 - 15 D.A.R.D
raise 1 x 8 - 10 4 - way neck work with towel — 1 15 - second rep for each of the 4 ways TIPS for using this program in your
weight lifting routines:
For a dynamic body
weight exercise you might try the
straight leg
raise.