The Body Sculpting Bible for Women (76 page)

The most important thing to do at this position of the exercise is to consciously focus on and physically contract the muscles of the trapezius.

Hold the contraction here for a count of one to two seconds.

With just enough time to contract the trap muscles, slowly begin lowering the bar while maintaining the same exact form and posture you did when pulling up.

When you reach the bottom (start) position, slowly begin pulling the bar back to the top position of the exercise using a smooth, controlled, fluid motion. Make sure that you do not jerk or use momentum to lift the bar at any time during this exercise.

VARIATION

FAQ:

When I do this exercise it sometimes hurts my shoulder joints and rotator cuff muscles. Why?

ANSWER:

To avoid pain, try this: When you begin the movement with the bar lying on your upper thigh, as you pull it up, bring the bar about four to six inches away from your body. This distances will take some pressure off of the joints and the rotator cuff. It will be more challenging, so you may need to go a bit lighter than previously.

Bent-Arm Bent-Over Row

This exercise can also be done standing, but those with lower back problems are better off performing it seated.

PROPER ALIGNMENT

Place a couple of dumbbells parallel to and in front of a flat bench.

Sit on the end of the bench with your legs together and the dumbbells behind your calves.

Bend at the waist while keeping your back straight in order to pick up the dumbbells. As you pick them up, the palms of your hands should be facing behind.

Bend at the elbows until there is a 90-degree angle between the forearm and upper arm.

TECHNIQUE AND FORM

Keep your torso forward and stationary with arms bent at a 90- degree angle at the elbows, and lift the dumbbells straight to the side until both upper arms are parallel to the floor. The forearms should be pointed to the floor in this contracted position. Exhale as you lift the weights. Avoid swinging the torso or bringing the arms back rather than to the side.