Seated Arm Lifts
Scoot to the edge of your chair and sit up tall. Lean forward from your hips as far as you can with out your back collapsing or as far as you feel comfortable. Maintain a rigid back position. Let your arms hang from your shoulders. Gently tighten up your arms muscles so your elbows slightly lock (don’t over do it). Begin to push your arms forward away from your body keeping that rigid back. Eventually your arms will want to start going up towards the ceiling so start pushing them towards the ceiling. See if you can feel your shoulders muscles starting to work to lift your arms. Focus on those shoulder muscles working. Take your arms as far as they will go. They will only go so far, so don’t force it. When you find the end of the motion, pause. Then return, slowly, back to the hanging position. Try to do 8 to 12 of these. You might feel your back start to really work, that’s ok, but if your back fatigues before your arms, just stop, lean back a little so your are closer to an upright seated position, and continue with the exercise.
SPECIAL NOTE: For all the In the Gym: Cable and Dumbbell exercises pick a weight that you can do for 8 to 12 reps fairly comfortably and with perfect technique. After a couple of weeks of performing at this weight and with perfection, on then, move up to a slightly heavier weight that feels challenging once you get to that 8th or 12th rep. Once you feel absolutely confident in performing every rep with absolute perfection, only then, go to a heavier weight that is challenging you through out the set.