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.

 

Technique Details

First thing to note about this exercise is that most experts suggest to only lift your upper arms until they make a straight line with your shoulder, parallel to the floor. Doing so focuses on the deltoids, which is obviously the intention of the exercise. You can, however, lift the weight a little higher to isolate your trapezius. It is especially important to watch your form while performing this exercise as it is very easy to get hurt if done incorrectly. This means do not jerk the weight and always control the lift. The only movement should be that of your arm at your shoulder. You can stand with your knees slightly bent to help maintain balance. You can do this exercise sitting down or standing up. Also please note that depending on your body structure, it may be more comfortable to start with dumbbells in front of you, at your sides, or at your back. Pick the starting position you are most comfortable with.

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.

Technique Details

Focus on keeping your back straight at all times. It is recommended that you use a bench with a backrest. Do not lock out your elbows on contraction and do not lower the weight all the way down. Throughout the motion, your lower arms should always be perpendicular to the floor. This exercise could be modified for palms to face each other or by bringing the weight down in front of you to the starting position. You could also alternate arms. One of the biggest benefits of this exercise is it alleviates friction in your shoulders.

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.

Technique Details

Focus on keeping your back straight at all times. It is recommended that you use a bench with a backrest. Do not lock out your elbows on contraction and do not lower the weight all the way down. Your lower arm should always be perpendicular to the floor, moving in the same line as your torso. This exercise could be performed with palms facing each other, both palms facing forward, standing up, sitting down, or while alternating arms.