HOW TO GET STRONG
handle go slowly back; and then draw it to you again; and so go on. This is splendid work for the biceps; and will soon begin to swell and strengthen it; and then more strokes daily is all that will be needed.
Mounting a ladder or a rope hand-over-hand; lifting any weight in front of you, whether a feather, or a child, or a barrel of sugar; picking up anything from the floor; holding weights out in front, or at your side, at arm's length; pulling downward on a rope, as in hauling up a sail; hammering—in short, anything which bends the elbow and draws the hand in towards the shoulder, takes the biceps muscle; and, if the work is vigorous and persisted in, this muscle will ere long become strong and well-shaped.
TO BRING UP THE MUSCLES ON THE FRONT AND SIDE OF THE SHOULDER
For the muscles on the front and side, indeed the whole top, of the shoulder; holding out weights at arm's length, either at the side or in front; will be found just what is wanted; the arms being horizontal; or the hands being held rather higher than that; the elbows remaining unbent. Holding the more weight of the hands, as in boxing, but keeping at it a while, keeps these parts well occupied; while the sword, or foil, or single-stick, freely plied; or the axe or bat, tell directly here.
Now hold your dumb-bells out in front of you with elbows straight and arms parallel. Walk back and forth or about the room for one or more minutes in this way. You will find that a very few minutes of this work will do. Then keeping the arms parallel, raise the bells high overhead; then lower; and repeat this movement till you want to stop. You are not only making muscles
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