Baseball and tennis players, golfers and swimmers will
benefit from most of these lifts. Exceptions are noted where they occur
For shoulders and triceps: pull bar bell to upper chest, keeping back straight
by lowering hips. Push to locked arms overhead, lower to chest.
For deltoid muscles: arms straight, knuckles up, raise dumbbells from thighs in
arc, meeting overhead. For tennis and golf see bent-arm raise.
For forearm: grasp bar bell palms up, arms on thighs; let bell roll to fingers
and retrieve it. Swimmers omit.
For arms and side muscles: raise moderately heavy dumbbells to shoulders, and
then push overhead in alternate seesaw action.
For thighs and hips: place bar bell on shoulders at back of neck, keeping the
back straight, chest high; lower into full squat and rise. Do this fast for
tennis, slow for golf.
For chest expansion grasp lightweight bar bell with arms straight behind head,
inhale, lift up until over chest, exhale as weight rises.
For the chest and triceps muscles: push bar bell straight up from chest until
arms lock. Omit for tennis and golf.
For arms and shoulders: lock arms over chest, take bell from helper, hold
position, shrug shoulders forward and upward.
For biceps, arm and forearm muscles: grasp bar bell, palms away from legs,
raise to position across the thighs, then to chest in arc. Omit for