Goal Posts

Work you shoulders and your biceps with this upper body move.

Transcript

Automatically Generated Transcript (may not be 100% accurate)

" Goalpost. Stand with your feet hip-width apart, holding 3- or 5-pound dumbbells. Lift your arms out to the sides and bend your elbows so your palms face one another at chest level. Rotate your arms so your palms face your head, like goalposts. Be sure to keep your shoulders pressed down. Repeat for 10."

" Make sure your abs are pulled in and lift your chest. As you're lifting, check in with your neck. You shouldn't feel any pain or pinching. If you do, lower your elbows a few inches."

" The second time you do these goalposts, balance on your left leg for 5 reps. Keep your abs engaged, your chest lifted, and press your shoulders down, then switch legs and balance on your right leg for 5 reps."

" The third time you do the goalposts, stand on a thin folded yoga mat or back towel, standing on your left leg for 5 reps. The unstable surface challenges your balance and steps up the difficulty level."

" Remember to engage your arms and lift your chest. Switch to your right leg for the final 5 reps."

" This move works your shoulders and biceps."

More Videos Like This

Search More Videos

Serving Trays

This upper body move works your shoulders and your upper back.

|bath towelfound at1:58

set of Serving Trays, stand on a thin, folded yoga mat or bath towel , balancing on your left leg for 5 reps.

One Arm Stable Switching Plank

Tone your arms, chest, core, and glutes all at once with this targeted move.

|upper bodyfound at1:10, 2:20

second time you do this exercise, do a side plank, rotating your upper body to the right side while extending your left arm over your shoulder. Hold for two counts. Return to center and switch sides,

do with a push up in between each side plank. Rotate your upper body and extend your arm over your shoulder. Hold for two counts. Return to the full plank position and do a push up.

Frog Reach Through

This pulsing move tones and strengthens your abs.

|shoulder bladesfound at0:18

your palms together, straighten your arms, and reach through your legs. Your shoulder blades should lift off the floor. Pulse forward as you reach, exhaling each time. Do 20 pulses.