Illustration 3.

Keep your feet firm on the ground.

In

each hand you hold a barbell and slowly you raise both arms at the same time, pausing to take a deep breath when you reach the level of your shoulders... then slowly breathe out as you lift both arms high above your head. Now, you take a deep breath and very slowly, bend over to your left. Hold this position for the count of 5. Now, slowly go over to the right. Hold this position for the count of 5. The main value in this back development exercise is in your ability to really bend over as far as you can. But all the time, your arms with the barbells remain above your head, kept stiff and straight and in a direct line with your body bend. Do NOT bend forward. Do NOT bend backward-only to the side. Do for 10 reps.

THIRD DAY

Now we come to the exercise which is going to put that ripple of powerful muscle fold on your trapezius muscles the triangular fold of muscle which fastens onto your shoulder blade. This muscle builds good shoulder power and also gives you good erect carriage. It also helps to broaden your shoulders. Again, a bench should be placed on your left side. Hold a barbell in your right hand. Slowly, bend to the waist and let your left hand rest upon the bench as illustrated. Now, as you lift your right hand containing the barbell, make a semi-circle, bringing the barbell toward your hips. Hold for the count of 5. Now, bring your arm forward until it is straight out before you. Hold for the count of 5. At all times, you assume the same half-kneeling position as illustrated. Take care that your right leg remains stiff; your left may bend at the knees just slightly. As you lift your right hand with the barbell it starts into motion the globes or discs of your back which give them exercise and development. After 10 reps, switch the barbell to your left arm and repeat but with a reverse position in which your right arm now rests on the bench. This also is done for 10 reps. (See Illustration No. 2.)

FOURTH DAY

This exercise is called a "bent press" back development series. Its purpose is to give your entire back muscles a complete workout... as you move, you'll feel the strength flowing through with each contraction and extension. It gives power to the cartilaginous structure of your costal region

the "secret" of a strong back. You begin by sitting on a low bench, as illustrated. In your right hand, you hold a barbell. Position is vital or this exercise is to no avail. Sit with your buttocks firm and flat on the bench. Your feet, with knees bent, are firm on the floor. Knees are about 7

inches apart. Sit erect, stiff and straight. Your left arm presses down on the bench for support. Now, you slowly bring up your right arm until you hold it vertically above you, in a straight line. Breathe in while doing this. Count to 5. Slowly, bring your barbell down until shoulder length, now bend your shoulder and breathe (Continued on page 10)

Illustration 4.

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