Palms-in Overhead Shoulder 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
- 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
- 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
- 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
- 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
- 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
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