| |
| SHOULDER PRESS |
• Sit
on the end of the bench and hold dumbbells directly
above your head with palms facing forward |
• Slowly
lower weights towards your shoulders till your elbows
are at a 90 degree angle |
| • Raise
your arms back up to starting position and repeat. |
|
 |
|
| FRONT RAISES |
• Stand
with your feet shoulder width apart and your knees and
elbows bent slightly, hold the dumbbells on the
front of your legs |
• Slowly
lift one of the dumbbells directly in front of you
until it reaches eye level |
• Pause,
and slowly return arm to start position.
Repeat with alternating arm. |
|
 |
|
| SHOULDER SHRUGS |
• Stand
with your feet shoulder width apart and hold
dumbbells in each hand with arms at your side |
• Keeping
your arms straight, slowly raise your
shoulders towards your ears |
• Pause,
then lower your shoulders back to the starting
position and repeat. |
|
 |
|
| LATERAL RAISE |
• Stand
with feet shoulder width apart and grasp
dumbbells in front of your thighs |
• With
knees and elbows slightly bent, slowly raise
the weight to shoulder height |
• Pause
and slowly lower the weights to starting
position. Repeat. |
|
 |
|
| BENT OVER ROWS |
• Place
your hand and same side knee on a flat
bench. Kneel over with arm and leg to the side
while keeping your back straight |
• Grip
a dumbbell with your hand, keeping
your arm straight |
•
Pull the dumbbell towards your midsection,
bending your elbow and pause at the top |
•
Then lower the dumbbell back to starting
position. Repeat and alternate arm |
|
 |
|
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