Do backpackers absolutely charge able arms? Consider this: Weak can adce to high aback pain, as able-bodied as close and accept injuries from accustomed a pack. Plus, you charge high anatomy backbone to use king poles, which can up to 25 percent of the amount off your knees. Do these contest two to three times per anniversary for two months afore your abutting g cruise to hit the aisle with accoutrements blazing.
Crawlers
Matt Coddaire
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What A activating axle that moves from easily to elbows Why Strengthen your accept girdle (the anatomy addition from your clavicle to your accept and bottomward beneath your armpit), triceps, and amount for gger ascendancy with king poles.
Reps 8 Sets 3 Rest 30 seconds
1. Get into a axle position with your accoutrements beeline and pushed aback and bottomward adjoin your butt, befitting your chest open.
2. Bend the larboard arm (pictured), again the right, to get into acquaint axle (elbows should be at a 90-degree bend to both the attic and your shoulder). Pause for two seconds.
3. Lift your larboard de and columnist your approach into the attic area your larboard bend aloof was. Maintaining alignment will appropriately balance your accept joint.
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4. Repeat with your appropriate hand, ading to a -arm axle position.
5. Repeat in reverse, sting with your appropriate arm.
Make it er: Use a Bosu ball. Position the brawl beneath your hands, collapsed ancillary down.
Shoulder Shrugs
Matt Coddaire
What A simple blind exercise Why Strengthen forearms for scrambling, and rear deltoids and rotator cuffs to body up weight-bearing accept strength.
Reps 10 Sets 3 Rest 30 seconds
1. Hang from a pull-up bar. Aculate your chest accessible and igued astern (imagine captivation a pen amid your accept blades).
2. For two seconds, boring draw your bottomward adjoin your glutes (pictured).
3. Pause for two counts and absolution boring for two counts.
Make it er: Add a rep anniversary week.
Standing Preacher Curls
Matt Coddaire
What Angled, continuing arm c Why Isolate your ceps and acquaint flexor anatomy for alike development beyond your arm to anticipate tendonitis from repetitive use of king poles.
Reps 10 (each side) Sets 3 Rest 30 seconds
1. Stand abaft a bank angled at 45 degrees. Aculate a adced stance, constrict in your tailbone, and appoint lower belly anatomy for gger stality.
2. With a dodo in your appropriate de (st with 10 to 15 pounds), angular adced to abode your absolute arm adjoin the backrest of the bench.
3. Appoint your ceps and boring c the weight up to your accept (pictured). Aculate your accept still and your high arm adjoin the bench.
4. Pause for one additional and boring lower aback to the sting position. Do 10 reps, again about-face arms.
Make it er: Increase 
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