Exercise 4: Upright Rows🔗

• 1. Start position: stand upright, place feet shoulder-width apart, knees slightly bent, palms facing the thighs, dumbbells in front of thighs, arms straight with elbows turned out to the side slightly.
• 2. Pull the dumbbells up along the front of the chest keeping the dumbbells close to your body. Let the elbows lead the movement by keeping them higher than the wrists.
• 3. Allow the wrists to flex as the dumbbells rise upwards no higher than collar bone, constantly keep the elbows higher than wrists. Pause at top of the movement, then lower the arms to the starting position by lowering the dumbbells down the front of the body.

Beginners – Lighter weight. 12 – 15 reps x 2 sets Intermediate – Heavier weight. 8 – 12 reps x 2 – 3 sets

Exercise 5: Shoulder shrugs

• 1. Start position stand straight, feet parallel and shoulder-width apart.
• 2. Keeping arms extended, 'shrug' the shoulders towards your ears pausing at the top shrug position before lowering the shoulders back to the starting position. It is an up and down movement as you 'shrug', not a circular motion.