Page 131 - Wedding Essentials & Essential groom Issue 8

3. Reverse Flye

Standing bent over at the waist, back flat, hold
two dumbbells at arms length under you, but
don’t rest them on the floor. Raise the dumbbells
to above back level, your elbows slightly bent.
Execute this movement as though you’re trying
to touch your deltoids together behind your back.
Slowly lower the weights to the starting position.
Remember to keep the dumbbells aligned with
your shoulders, your palms facing down and your
thumbs a little lower than the rest of your hands. 6. Arnold Press

Bring two dumbbells up to chest level. In the
starting position, your palms are facing toward
your body and your elbows are pointing down.
Press the dumbbells up overhead, rotating the
weights so that your palms are facing forward
and the dumbbells are touching each other at the
top. This is essentially a dumbbell press with a
twisting motion. Then lower the dumbbells to
chest level, adjusting the weights so that your
palms are again facing you.

4. Seated behind-the-neck Military Press
with Barbell
Sit at the edge of a bench, feet shoulder width
apart and placed firmly on the floor. Keep your
chest high and back straight. Using an overhand
grip, hands shoulder width apart, lift a barbell
overhead, allowing it to rest on the heals of your
palms. Lower the weight to the nape of your
neck, and then push the weight back over your
head – contract your abdominals during the lift
to reduce strain on your lower back.

7. Alternate Front Dumbbell Raise
5. Standing Military Press with Barbell Hold a dumbbell at each side at thigh level,
knuckles forward. Focusing on your shoulder
Raise a barbell to your chest, hands shoulder muscles raise one weight up to shoulder level.
width apart. Bend knees slightly. Keep your el- Slowly lower and do the same movement with
bows in, just under the bar. Press the bar to arms your other arm. Ensure you control the weights
length overhead, then lower to your upper chest. at all times.

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