yards per set with a dumbbell or kettlebell overhead)
BENT OVER, SINGLE-ARM DUMBELL ROW Photos 2A-B
Start by bending over at a 90-degree position so your back is parallel to the ground. Put one hand on a box or bench to support yourself, and hold a dumb- bell with the other hand. Start with the arm that’s holding the dumbbell hanging straight down. Next, pull up with your elbow toward the ceiling. Avoid internally rotating your shoulder when you get to the end range. The elbow should move directly to-
Photo 1C Photo 3A
tall you can and then come back down to finish in the starting position. The external rotation should happen at the shoulder joint so the upper part of the arm is spinning in place. If muscles other than the actual rotator cuff muscles are doing a lot of the work, you’re using too much weight. Reps: 3 sets of 10 to 15 reps using light
weights – between 3 and 6 pounds. (This exercise is about quality of movement, not the amount of weight.)
SINGLE-ARM DUMBELL OVERHEAD CARRY Photos 3A-E
Grab a dumbbell and use your other arm and legs to help hoist it over your head. With one arm above your head, make sure your trunk is as upright as possible. Avoid leaning to one side or the other to make it easier to keep the weight overhead. Point the elbow of the raised arm forward, not to the side. Keep your core engaged and walk at a steady pace, not too fast, and emphasize being stable through your shoulder while you’re walking. Be sure that your neck is relaxed and your shoulders are down rather than up close to your ear. Depending on your age and strength
level, the amount of weight should be between 20 to 40 pounds. (If you’re stronger than your peers, you might be able to go up to 50, but don’t overdo it.) Reps: 3 to 5 sets (walking about 40
Photo 3C Photo 2C Photo 3D Photo 3E
64"70--&:#"-- 03( c 64"70--&:#"-- 03( c
Photo 3B
ward the ceiling, and it should never start to move toward the back of your head. Like the overhead carry, the muscles you’re working in this exercise should be in your mid- and upper-back, not your neck. The neck should be relaxed. Reps: 3 to 5 sets, 8 to 15 reps. Start with lighter weight at 15 reps. As the reps become easier, add weight and do fewer reps.
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