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Wednesday, May 17, 2006 

Exercises for Future Brides -Open Back Dresses

The future brides who chose an open back dress should know that they have to make sure their back looks lovely. The muscles located there are: Deltoideus, Latissimus dorsi, Rhomboideus, Trapezius and Teres. The following three exercises are recommended to work them:

1. Reverse Flys

To do this exercise you’ll need dumbbells and a stability ball. In the beginning, place your body balanced on the stability ball (Swiss ball) and make sure the legs are straight and the toes on the floor. When you exhale, raise your arms to the side and bring the dumbbells to the shoulder level. Keep the arms straight but don’t lock the elbows. When you inhale, lower the dumbbells back to the starting position. You won’t need heavy weights to perform the exercise; the smallest dumbbells available are great. Do 8-12 reps and 2-3 sets. If you don’t have a Swiss ball you can do the exercise standing up straight. Bend over until the back is parallel to the floor and repeat the motion described above. The exercise works the upper back.

2. Seated Rows

To do this exercise you’ll need a resistance band or a seated row machine (in this case follow your trainer’s instructions). In the beginning sit on the floor with the knees slightly bent and the feet hip-width apart. Place the band around the soles of the feet so that the right hand holds the left handle and vice-versa. When you exhale, pull the hands towards the chest, so that the elbows and fists are near shoulder level. When you inhale, return to the start position. Do 8-12 reps and 2-3 steps. The exercise works the upper back and the triceps.

3. One-Arm Dumbbell Row

To do this exercise you’ll need a dumbbell. In the beginning, grasp a dumbbell and rest the opposite elbow on the opposite leg, tying to create a flat back. When you inhale, pull the dumbbell up as high as possible while when you exhale lower the dumbbell to the start position. The exercise works the shoulders, biceps and upper back. Do 8-12 reps and 2-3 sets.


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