Shoulders

Dumbbell Front Raises

Technique Summary

Begin with placing your feet at shoulders width. Hold the dumbells with an overhand grip, resting them against the front of your quads or slightly to the side. Raise one hand at a time to eye level or parallel to the floor. Breathe out as you raise the weight and breathe in as you lower it.

Lateral Dumbbell Raises

Technique Summary

Stand with legs just slightly wider than shoulders, dumbbells at your sides and a minor bend in your elbow. Raise the weights at your sides with upper arms going in line of your body. Exhale on the way up, inhale on the way down.

Seated Front Dumbbell Press (Arnold Press)

Technique Summary

Sit on a bench, dumbbells in hand, palms facing toward you, and elbows pointing down. Bring the weight up over your head by pressing with your shoulders while rotating your palms to face forward on full contraction. Exhale on the way up, inhale on the way down.

Seated Dumbbell Press

Technique Summary

With dumbbells in hand, sit on a bench with a back, and place your feet flat on the floor. Position your upper arms so that they are parallel to the floor. Lift the dumbbells up, exhale, lower them and inhale.

Seated Barbell Press (Military Press)

Technique Summary

Sit on a military press bench. Place your feet flat on the floor. Grip the bar slightly wider than your shoulder width. Lower the bar in front of you and inhale, bring the bar back up and exhale.