Wellness Positive

Descriptions of the Exercises:

  This section contains detailed descriptions and images showing you exactly how to do the various body building exercises and muscle development workouts in this program - here you will find not only the exercises listed in the 'weekly schedule' but also many other optional exercises such as dumbbell curls and lateral raises as well. We trust these images and instructions will help you do the exercise programs for the different muscle groups correctly, and aid your body building efforts...

Laterals Exercise 1) Bent-over-Dumbbell Rows:

  This is one of the best exercises for building the lateral muscles - the muscles located at the sides and back of the torso. Building up these muscles gives the body a balanced and sculpted look, and the classic 'v' shape.

  You use a dumbbell for this exercise.

Step 1:

  Place one knee on a bench, bend forward and place one hand on the bench - the weight of your upper body should be on the knee and the hand. Your back should be parallel to the floor.

  Your other leg rests on the floor. Your other hand holds the dumbbell, hanging down from your shoulder.

Step 2:

  Now, bending your arm as shown, lift the dumbbell. Lift the weight by tensing your lateral muscle, NOT by using your bicep and forearm. The lateral muscle should tense, and the arm should move backwards and up until the weight is raised beside your torso. DO NOT twist your torso while lifting the weight - keep your back straight and parallel to the floor.

Step 3:

  Now return your arm to the starting position.

  Do this with as heavy a weight as you can - aim to do it ultimately with at least 100 pounds.

  The number of sets and repetitions for this exercise are outlined in the section 'Your weekly training Schedule', given in the beginning of this routine.