Men's Health (USA)

MUSCLE BUILDER

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Every muscle in your body has multiple functions. Sure, your hamstrings drive your deadlift. They also bring your thighs closer to your shins, and practicing this way injury-proofs your whole body. You’ll build that multidimen­sional strength in this month’s workout, a 27-minute total-body session. Do it four times a week, resting at least one day between sessions. On rest days, go for a 20-minute run.

Bent-Over Dumbbell Row

Stand holding dumbbells at your sides. Push your butt back and hinge forward at the waist until your torso is at a 45 degree angle with the floor. Tighten your core and let the dumbbells hang naturally. This is the start (a). Keeping your core tight, tighten your shoulder blades and row the dumbbells toward your rib cage (b); pause, then lower them. That’s 1 rep; do 4 sets of

12 to 15. Rest 90 seconds between sets.

Broomstick Scapular Slide

Lie on your stomach, legs straight and arms extended, hands holding a broomstick an inch above the floor. Tighten your shoulder blades and look up slightly (a). Keeping the broomstick off the floor, pull it back to your forehead (b); take 3 seconds to do this. Pause, squeeze your back muscles, then return to the start. That’s 1 rep; do 3 sets of 10 to 12. Rest 60 seconds between sets.

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(b) (a)
 ??  ?? (c) (b) (a)
(c) (b) (a)
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(a) (b)

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