The Healthy Heart Strength Plan: Monday

View Monday’s Healthy Heart Plan
View Tuesday’s Healthy Heart Plan
View Wednesday’s Healthy Heart Plan
View Thursday’s Healthy Heart Plan
View Friday’s Healthy Heart Plan
View Saturday’s Healthy Heart Plan

Your back is made up of multiple layers of muscles that help you lift and pull as well as hold your body upright. Your biceps are the muscles in the fronts of your upper arms that you use to hoist shopping bags and small children. These exercises target those two muscle groups.

Curl and Press
Sit on the stability ball or a chair with your feet flat on the floor about shoulder-width apart. Hold a dumbbell in each hand with your arms at your sides, palms facing out.

Keeping your upper body stable, bend your elbows and curl weights toward your shoulders.

Immediately turn your wrists so your palms face out in front of you and press the weights straight overhead. Pause, then slowly reverse the move, lowering the weights to your shoulders, rotating your palms, and lowering the weights to your sides.

Keep your shoulders down as you curl and lift; don’t let them hunch up toward your ears.

Back Fly
Sit on the edge of the stability ball or a chair with your feet together and flat on the floor.

Hold a dumbbell in each hand. Keeping your back flat, bend forward at the waist and lower your chest to about 3 or 4 inches above your knees, letting your arms hang down on either side of your legs with your hands by your feet.

Squeeze your shoulder blades and raise the weights out to the sides until your arms are outstretched parallel to the floor. Pause, then slowly return to the starting position.

  • Republished from:

    30 Minutes a Day to a Healthy Heart

    buy NOW$31.96

Want to stay smart and healthy?

Get our weekly Health Reads newsletter

how we use your e-mail
We will use your email address to send you this newsletter. For more information please read our privacy policy.

Funny Jokes

Some people like to travel by train because 
it combines the slowness of a car with the cramped public exposure of 
an airplane.

Dennis Miller

Funny Jokes

I think my pilot was a little inexperienced. We were sitting on the runway, and he said, “OK, folks, we’re gonna be taking off in a just few—whoa! Here we go.”

Kevin Nealon

Funny Jokes

“I can’t wait until your vacation is over.” 
—Everyone following you on Instagram


Funny Jokes

A man knocked on my door and asked for a donation toward the local swimming pool. So I gave him a glass of water.

Comedian Greg Davies

Funny Jokes

Just found the worst page in the entire dictionary. What I saw was disgraceful, disgusting, dishonest, and disingenuous.


Funny Jokes

Client: We need you to log in to the YouTube and make all our company videos viral.


Funny Jokes

My cat just walked up to the paper shredder and said, “Teach me 
everything you know.”


Funny Jokes

“Just because you can’t dance doesn’t mean you shouldn’t dance.” 

@yoyoha (Josh Hara)

Funny Jokes

My parents didn’t want to move to Florida, but they turned 60 and that’s the law.

—Jerry Seinfeld

Funny Jokes

Q: What do you call an Amish guy with his hand in a horse’s mouth?

A: A mechanic.