Weighted Raise

Using a weight when performing a dorsal raise will obviously increase the exercise difficulty. Throughout the raise always keep hold of the weight.

Lay on the floor on your front, holding a suitable weighted plate weight or dumbbell behind your head, keeping your elbows pointing out to your sides, focus on keeping your head looking down to the ground.
 

START
FINISH
keep your feet on the floor throughout the movement
slowly lift your head and shoulders 4 - 6 inches off the floor


Keep your feet on the floor when doing this exercise to avoid excessive pressure on the lower back.

Smoothly lift your head and shoulders only 4 to 6 inches off the floor, holding in the upper phase for 2 – 3 seconds prior to slowly returning back down to repeat again for desired reps.

Always look straight down at the floor and with all exercises stop if you feel any pain.

Stretch and Warm Up before you commence any exercise and aim to finish with some good stretching to let your body and mind recover.

Look in the Circuit Exercises area for some great ways for you to design your own circuit routine at home.

Remember to record how many repetitions and sets you can perform, so that you will so how your getting fitter and stronger in all areas. Download your free PDF Record Sheet

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