CONTRALATERAL LIMB RAISES
CHEST AND ARM EXERCISES
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4s
Sounds fancy, huh?
Here’s the breakdown: Lie face down with arms outstretched and palms facing each other.
Slowly lift one arm a few inches off the floor, keeping it straight without rotating your shoulders and keeping head and torso still. Hold the position, then lower your arm back down. Repeat on the other side.
For an extra challenge, lift the opposite leg a few inches off the floor at the same time.
Up Next in CHEST AND ARM EXERCISES
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THE REVERSE FLY
For DIY dumbbells, grab two cans or bottles of water. Stand up straight, with one foot in front of the other and your front knee slightly bent.
With palms facing each other and abs engaged, bend forward slightly from your waist and extend arms out to the sides, squeezing shoulder blades. Repeat.
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THE SUPERMAN
Want some superpowers?
Lie face down with arms and legs extended. Keeping the torso as still as possible, simultaneously raise your arms and legs to form a small curve in your body.
Cape optional.
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THE TRICEPS DIP
Sit on the floor near a step or bench, with knees slightly bent. Grab the edge of the elevated surface and straighten your arms.
Bend your arms to a 90-degree angle and straighten again while your heels push into the floor. For some extra fire, reach right arm out while lifting left leg.
