1. Standing with feet hip-width apart hold a book (please refer to our book weight chart entered on our blog on Saturday, January 25, 2014 for the proper weighted book).
2. Hold the book in your left hand with your left palm facing your body, resting at your side.
3. Without leaning back, slowly lift your left arm slightly to the left as shown below(so it is not directly to your side or your front).
4. Hold for a count of two then return to starting position.
5. Repeat 10-12 times to complete 1 set.
6. Switch sides.
7. Do 1-3 sets on each side.
Upright Row
1. Standing with feet hip-width apart hold a book in your left hand in front of your body with your palm facing your thighs (please refer to our book weight chart entered on our blog on Saturday, January 25, 2014 for the proper weighted book).
2. Slowly bend your left arm at the elbow and bring book up to chest level so that your arm is parallel to the floor and level with your shoulder.
3. Slowly bring it down to starting position.
4. Switch book to your right hand and repeat steps 2 and 3.
5. Do 10 on each side for a total of 20 repetitions.
6. 1-3 sets on each side is a good start.
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