Abduction routine builds upper-back strength

THE MOVE: Horizontal abduction of the shoulders using exercise tubing.

WORKS ON: Posterior deltoid, rhomboids.

LEVEL OF DIFFICULTY: Beginner.

PRECAUTIONS: Be sure to move each hand the same distance away from the midline.

SETUP: Stand with arms up in front, each hand grasping an end of a piece of exercise tubing about 10 inches apart.

THE STEPS: Slowly pull both hands away from the midline at the same rate until your hands are 2-½ to 3 feet apart. Pause momentarily, then slowly return your hands to the starting position.

REPETITIONS: Three sets of eight to 10 repetitions resting 30 seconds to one minute between sets.

OPTIONS: Adjust the strength and length of the tubing to challenge yourself appropriately. Exercise bands work just as well as tubing.

MEET JOSH MIRAMONTEZ

TITLE: Firefighter

YEARS OF SERVICE: Two

HOME: Crown Point

ACTIVITIES/INTERESTS: Surfing, golf, softball

In the Union-Tribune on Page E3. 2:00 a.m. July 14, 2009