Weekend Workout
Weekend Workout: Contraction Training for Chest, Back, and Shoulders
It’s time for another Weekend Workout with David Lyons on NBC Palm Springs — and this week’s routine focuses on contraction training for the chest, back, and shoulders.
Contraction training involves holding your muscles in a flexed position for several seconds during each repetition to maximize strength and endurance. All exercises in this session are performed seated, making it accessible for a wide range of fitness levels.
If you don’t have dumbbells at home, Lyons suggests using water bottles or other household items for resistance, or simply using your body weight if necessary.
The first move is a chest fly, demonstrated by Charlene, who sits upright with dumbbells in hand. She opens her arms to the sides, then brings the weights forward in a circular motion, holding for four seconds before returning to the start.
Next is a bent-over row for the back. Charlene leans forward slightly, lowering the weights toward the floor before pulling her elbows up, squeezing her shoulder blades together for a four-second hold.
The final move targets the shoulders with a side lateral raise. With elbows slightly bent, Charlene lifts the weights to shoulder height, holding parallel to the floor for four seconds before lowering them back down.
Each exercise is performed for 10 repetitions, with the goal of maximizing muscle engagement and control.
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By: NBC Palm Springs
August 11, 2025
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