HOW TO GET STRONG
these muscles, without having to resort to expensive apparatus, or often to any at all, are very numerous.
With a pair of dumb-bells, each weighing not over one-thirtieth of what he or she does who uses them; there is scarcely a muscle above the belt which cannot, by steady and systematic work of never over half an hour daily, be rounded and strengthened up to what it ought to be in a thoroughly developed, strong, and efficient person of its owner's sex, size, and age.
FILLING OUT THE SHOULDERS AND UPPER BACK
Notice now what these dumb-bells can do for the shoulders and upper back.
Stand erect again, and have the dumb-bells in the hands, hanging easily at the sides. Now carry them slowly backward and upward, keeping the arms straight at the elbows, and parallel; until the hands are about as high as they can well go. Hold them there a moment; then drop them slowly to the sides. Do it again; and keep on until you begin to feel like stopping. Note the spot where you feel it; and you will find that the under or inner muscles of the part of the back-arm which is above the elbow; also those on the shoulder-blade; and the large muscles of the back directly under the arms; have been the ones in action. Laying one dumb-bell down; now repeat the above exercise with the remaining one, say in the right hand; this time placing the left hand on the back, just under the right arm; or on the inner portion of the triceps, or upper muscle of that right arm. These muscles will be found vigorously at work; and hardening more and more, the higher the bell is carried, or the longer it is held up.
A little of this work daily, begun with the lighter
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