Tuesday, October 29, 2013

Tighten + Tone Tuesday


Happy Tighten +Tone Tuesday! We already taught you two shoulder exercises this month. Today we're teaching you how to do one more shoulder exercise, the Standing Scarecrow.  We swear we didn't plan on timing this with Halloween, but are loving the coincidence.  This exercise is great because it focuses on your posterior deltoids (back of your shoulder muscles).  Most of us don't work these muscles much, but it's never too late to start!  Working these muscles will help you improve your posture and strengthen shoulder muscles that are otherwise prone to injury from under-use.  Ready to learn how to be a standing scarecrow without having to buy a barrel of hay? Check out the steps to check your Standing Scarecrow form below:

Step 1: Find a pair of light dumbbells.  We'd recommend starting with a 5 lb pair.  Stand with your feet shoulder-width apart and a slight bend in your knees. Your abs should be in tight to help support your body and protect your back during this move. 

Step 2: Get into position!  With a 90 degree bend in your arms, raise your upper arms so that they are parallel to the floor. Your palms should be facing behind you.  

Step 3: Action! Keep your upper arms, wrists and elbows in this starting position while using your shoulders to move the weights up so that they are perpendicular to your head.  Pause and slowly lower the weights back to your starting position.

Here is a visual for you to compare your form against:

Source

Repeat this move 10-15 times for up to 3 repetitions.  You'll want to lose a light weight, however, you can increase the weight you use if you're able to do more than 15 repetitions over time.  

Have you tried the Standing Scarecrow before? Let us know what you think about this "Scary" exercise with a comment below: