Various exercises to affect the deep front arm line
Contents
DBAL - bilateral with neck
Place your body in a position which is creating a stretch of the desired line.
Place your hands together at your back, as shown in the video. Let your neck bend diagonally to the front and away from the side you want to stretch (in this video this is stretching the left neck muscles).
While in the stretched position the aim is to create tension in these muscles.
Push your little fingers in towards the back. While doing this, also feel for tension in the muscles of the back of the upper arms. At the same time, create tension in the muscles between your shoulder blades, by pushing your shoulder blades in towards each other. And finally tense the muscles in the neck by activating the muscles which pulls your head diagonally backwards.
Keep tension in these muscles for 8 seconds
When this is done, go further into the stretch, and hold this position for 15 seconds.
Repeat the exercise until completion. Normally this is done with a total of 3 rounds of tension and stretching.
DBAL - BILATERAL
Place your body in a position which is stretching the desired line
Place your hands together at your back as shown in the video.
While in the stretched position the aim is to create tension in these muscles, without moving out of the stretch.
Push your little fingers in towards the back, while doing this also feel for tension in the muscles of the back of the upper arms. At the same time create tension in the muscles between your shoulder blades, by pushing the shoulder blades in towards each other.
Keep tension in these muscles for 8 seconds
When this is done, go further into the stretch by letting your fingers slide further up your back, and the elbows slide towards the front of body.
Hold this position for 15 seconds.
Repeat the exercise until completion, normally this is done with 3 rounds of tension and stretching.
If the position is difficult to achieve, start out by holding the hands lower, against the buttocks. Do the same steps as mentioned earlier from this position.
DBAL - Unilateral
Place your body in a position which is stretching the desired line
Place your hand on your back, while letting your head bend forward and diagonally to the opposite side as shown in the video.
While in the stretched position the aim is to create tension in these muscles, without moving out of the stretch.
Push your little finger in towards your back, while doing this also feel for tension in the muscle of the back of the upper arm. At the same time create tension in the muscles between your shoulder blade by pushing your shoulder blade in towards the spine. Tense the muscles of the neck by activating these muscles which pulls your head diagonally backwards.
Keep tension in these muscles for 8 seconds.
When this is done, go further into the stretch by letting your fingers slide further up the back. The elbows push towards the front of the body and let the head fall diagonally forwards towards the opposite side.
Hold this position for 15 seconds.
Repeat the exercise until completion. Normally this is done with a total of 3 rounds of tension and stretching.
If the position is difficult to achieve, start out by holding the hands lower, for example against the buttocks. Do the same steps as mentioned earlier from this position
DBAL - with arm elevation
Place your body in a position which is stretching the desired line
Lift the arm above your head and bend the arm at the elbow. Deviate the wrist towards the thumb side of the hand. Place your other hand on the outside of the wrist and your index finger along the little finger
While in the stretched position the aim is to create tension in these muscles, without moving out of the stretch.
Press the little finger and hand out against the opposite hand which is covering it, generating force. At the same time press the hand upwards so that you are creating force in the back of the upper arm.
Hold this tension for 8 seconds
After the 8 seconds of tension, try to move further into the stretched position, then hold it for 15 seconds.
Repeat the exercise until completion. Normally this is done with a total of 3 rounds of tension and stretching.
If the position is difficult to achieve, start out by holding the hands lower, for example against the buttocks. Do the same steps as mentioned earlier from this position.