A standing position with the feet a comfortable distance apart and the upper body inclined forward at the hips until the trunk is parallel to the floor. The barbell is held in the hands about 4 inches from the floor, with the elbows straight.

Action: From this position, the arms are bent and the bar is pulled up toward the chest until it touches the chest or nearly so.

In raising the bar, the elbows should point as nearly straight out to the sides as possible so that a straight line could be drawn along the backs of the arms to the elbows. From that position, the bar is lowered to the starting position and the movement repeated. The trunk is kept parallel to the floor till the number of counts have been completed.

Breathing: Inhale as the bar is pulled up to the chest and exhale as it is lowered to straight arms.

Starting Resistance: Children six to eight years of age should begin with 10 lbs. resistance; eight to ten years with 15 lbs.; ten years and over with 20 lbs.
Most women will find 15 lbs. the proper starting weight and most men 35 lbs.

Progression: Begin the movement with 7 counts, adding 1 count each week until 12 have been performed for three periods. The weight of the bar should then be increased by 5 lbs. and the motion begun again at 7 counts. Some adults and young children will find 2½ lb. increases more desirable than 5 lb. ones.

Goal: Girls and women should work to a resistance of 35 lbs. for 12 counts.
Boys and men should work to a resistance of 75 lbs. for 12 counts.
Results: This movement is one of the best to pull the shoulder blades back and prevent their undue prominence which is so common among children. It has a strong influence in improving the common “round shouldered” posture.

Comments: In this motion there is a strong tendency to pull the
bar to the waist rather than to the chest, also there is a tendency to keep the elbows close to the sides. Both these should be avoided. The bar must be pulled to the chest and the elbows must be kept out from the sides as tar as possible.

There are muscles attached to the spine and the inner borders of the shoulder blades which hold the shoulder blades flat upon the ribs. These are the rhomboid muscles and are directly strengthened by this movement. This also strengthens most of the muscles of the shoulders and the entire upper back.

The Flying Exercise
Position: A standing position with the feet a comfortable distance apart, the trunk bent forward at the hips and parallel with the floor. The arms are extended toward the floor with the elbows straight and a dumbbell held in each hand.

Action: From this position, keeping the elbows locked and the trunk parallel to the floor, the arms are raised straight out to the sides until they are level with the upper back. The arms must not come back as they are raised, but must go straight out to the sides. This position is held for a moment, then the arms are lowered to the starting position.

Breathing: Inhale as the arms are raised out to the sides and exhale as they are lowered.

Starting Resistance: Children six to eight years of age should start the motion with 2½ lbs. in each hand; eight to ten years with 2½ lbs. also. Most children over ten years can use 5 lbs. in each hand, but if the motion is difficult for them, 2½ lbs. is better.
Some women can start with 5 lbs. in each hand but most will find the 7½ lbs. to be better.

Most men can start comfortably with 5 lbs. in each hand.
Progression: Begin with 7 counts, adding 1 count each week until 15 have been performed for three periods, then add 1¼ lbs. to each weight and begin again at 7 counts.

Goal: This is a “leverage movement” and all should work up to a resistance of 7½ to 15 lbs. in each hand for 15 counts. Most women will find 10 lbs. a reasonable goal and most men 15 lbs.

Results: This movement is particularly good to pull the shoulder blades back, and to strengthen and develop the muscles of the upper back. This has a little more direct effect upon the rhomboid muscles that hold the shoulder blades back than has the rowing exercise.

Comments: This is a very difficult motion if done correctly. There is a strong tendency to swing the weights out to the sides, but they must be pulled up, not swung.
This movement, too, is very effective in improving the “round shouldered” condition.

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