HEALTH & BEAUT Y
You want to target your back and shoulders, so it’s time to become best friends with your hand weights.
EQUIPMENT Five-pound weights STEP 1 Stand with your legs hip-width apart and hold your weights with a palms-in grip. Keep your back straight and bend forward at the waist with your knees slightly bent. STEP 2 Extend your arms straight down. Pull the dumbbells toward your chest. Keep your elbows close to your sides and pull with your back muscles while raising elbows as high as possible. STEP 3 Slowly lower your arms back to the starting position. Try for 15 reps. AREA WORKED The middle part of your back
EQUIPMENT Five-pound weights STEP 1 Stand with your feet hip-width apart, arms at your sides (palms in) and your knees slightly bent. Hold one weight in each hand. STEP 2 Slowly shrug your shoulders up toward your ears, keeping your arms straight. Hold for three counts and release. Repeat 10 times. AREA WORKED Your upper back
bent-over dumbbell rows
seated dumbbell press
standing dumbbell curls
EQUIPMENT Five-pound weights and a sturdy chair (or if you have one, a large exercise ball) STEP 1 Sit on the chair or exercise ball with your feet flat. Hold a dumbbell in each hand at shoulder level with your palms facing forward. STEP 2 Press the dumbbells up until your arms are fully extended over your head. STEP 3 Lower your arms so your elbows form a 90-degree angle, keeping the shoulders away from your ears, then repeat. Do 15 reps. AREA WORKED Your shoulders
EQUIPMENT Five-pound weights STEP 1 Stand with your feet hip-width apart and your knees slightly bent, holding your weights with a palms-forward grip. Extend your arms so they rest in front of your thighs. STEP 2 Keep your elbows close to the side of your body and curl the weights up using your biceps, making sure to keep your shoulders down and back. STEP 3 Lower the dumbbells slowly to the start position without allowing them to rest on your thighs or locking your elbows. Aim for 15 reps. AREA WORKED Your biceps
fpo Find more workout tips at TheKnot.com/fitness
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3 KURT WILBERDING (2)
Strapless dresses draw the eye up to the collarbone area, so you’ll want to work both your shoulders and arms.
12/8/15 7:44 PM