Shoulders

Palms-in Overhead Shoulder press

Overhead Dumbbell Press

  • While standing, hold dumbbells close to shoulders with palms facing inward
  • Raise dumbbells straight overhead until elbows are extended but not locked
  • Keep your back straight and abdominals contracted using only your arms to raise the dumbbells overhead
  • Hold for one second and lower back to starting position

Neutral Overhead Shoulder Press

Neutral Shoulder Press

  • This exercise can be done seated (pictured) or standing (similar to above)
  • Hold dumbbells close to shoulders with palms facing away from you
  • Raise dumbbells straight overhead until elbows are extended but not locked
  • Keep your back straight and abdominals contracted using only your arms to raise the dumbbells overhead
  • Hold for one second and lower back to starting position

Lateral Raise

Lateral Raise

  • While standing, hold a dumbbell in each hand with palms facing towards you
  • Contract your abdominals
  • While keeping your arms straight, raise the dumbbells to your side until they reach shoulder level
  • Hold for one second and lower back to starting position

Front raise – Alternating

Front Raise

  • While standing, hold a dumbbell in each hand in front of thighs
  • Contract your abdominals
  • While keeping your arms straight, raise your left arm in front of you until it reaches shoulder height.
  • Hold for one second and lower back to starting position.
  • Repeat with right arm.

Rear Deltoid Bent-over raise

Bent Over Rear Deltoid Raise

 

 

 

  • Sit on the edge of a bench. While holding a dumbbell in each hand and keeping your back straight, bend over at the waist until weights are at the sides of your calves
  • While keeping back straight, chest lifted, abdominals contracted and arms straight, extend your arms straight out to the side
  • Hold for one second and lower arms back to starting position

Upright Row

Upright Row

  • While standing, hold a dumbbell in each hand in front of thighs and palms facing inward
  • Keeping the dumbbells close to the body, bend your elbows to lift your arms straight up until they reach just below your chin
  • Hold for one second and return to starting position

 

 

PHOTOS COURTESY OF WORKOUTLABS.COM
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