The Body Sculpting Bible for Women (53 page)

TECHNIQUE AND FORM

While holding your torso stationary, exhale and life the dumbbells to your ribs. Keep your elbows close to your body. You should not be using your forearms for anything but positioning.

At the top of the contraction, squeeze your back muscles and hold for one second.

Slowly lower the weights to the starting position, inhaling as you do so.

Wide Grip Pull-Up to Front

The pull-up is a very challenging back exercise. However, its ability to deliver quick results and functional upper body strength makes it well worth its weight in gold. Its main emphasis is on the “lats” and the mid-back muscles. There is no involvement of the lower back muscles in this exercise. Secondary muscles involved are the rear deltoids and the biceps.

Note:
If you cannot pull up your own body weight, don’t worry, most people can’t (and not just women, but men too!). There are two things that you can do. If your gym has Gravitron machines (machines that assist you in pulling and pushing your body weight) feel free to use those. If your health club is not equipped with such machines, then either have someone provide the assistance (as in the pictures on the following page) or use the pull-down machines. Then, when you get strong enough, feel free to start doing pull-ups.

PROPER ALIGNMENT

The pull-up focuses on the natural resistance and mechanics of the body. Too many people perform this exercise incorrectly. They use too much momentum, do not use a full range of motion, or simply do not know the proper technique and form to follow for optimum results.

To start, take hold of an overhead bar with an overhand grip.

Align your body by spacing your hands about shoulder-width apart. It’s important to realize that different hand spacing will sometimes focus on one muscle more than another. We recommend a grip 1 1/2 times your shoulder width since it will help keep the biceps from being stimulated and is a great position for back muscle stimulation.

Contract your abdominal section to help sustain your postural alignment throughout the movement.

Stick your chest out while depressing your shoulders (downward), which will help sustain the intended musculature of the back.

Throughout the movement, always keep your head and eyes looking up. Knowing that you must reach your target position at the top adds that extra push.

TECHNIQUE AND FORM

Holding onto the bar with an overhand grip 1 1/2 times your shoulder width, let your body hang while bending your knees and crossing your feet.

Keep your elbows as wide as you can while you push your body up.