WHAT EXERCISE TO TAKE DAILY
to his chin, he will find what a large share of the work these muscles have to do. Instead of the one-pound dumb-bells then; his whole body will be the weight to be lifted.
Again, let the dumb-bells hang at the sides. Raise them slowly, high up, behind the back, keeping the elbows straight, and the arms parallel. After holding them there five seconds lower them; do it again, and keep on, ten times twice a day at first, making it twenty in a fortnight, and thirty thereafter. This work will enlarge that part of the back of the upper arm next to the body, and will also tell directly on the whole back of the shoulder, and on the large muscles on the back just below where the arm joins it.
This time, holding the knuckles upward and the elbows straight, lift the dumb-bells till level with the shoulders, the arms being extended sideways as if on a cross. After holding them up five seconds, lower them; then raise them but five or six times at the first lesson, increasing to twenty by the end of the month, and then maintaining that number. The corners of the shoulders are getting the work now, and by-and-by not only shapely shoulders will come from it, but a noticeable increase of the breadth across the shoulders. This work may be varied by raising the arms parallel in front until level with the shoulders; then lowering; and so continuing.
Next raise the two bells to the shoulders; then, facing the ceiling, push both up together until they are as high over the head as possible; then lower, push up again, and continue six times twice a day for the first week; make the twelve the third week and the twenty of the fifth, and then keep at that. The outer or more noticeable parts of the upper back-arms, are busiest
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