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Seated Dumbbell Press [Neutral Grip]
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Preparation
Pick up dumbbells, sit on a bench that has the back support on and place the dumbbells upright on your thighs.
Lift the dumbbells one at a time up to ear height, with palms facing inwards
Movement
Push the dumbbells up until full extension, pause then return to starting position.
Repeat for recommended amount of repetitions.
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Front Lateral Raises
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Preparation
Pick up dumbbells and stand straight with dumbbells on your front thighs at arms length.
Movement
While keeping stationary (no swinging) lift dumbbells up until slightly parallel to the floor.
Now lower dumbbells back down to the starting position.
Repeat for recommended amount of repetitions.
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Side Lateral Raises
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Preparation
Pick up dumbbells and stand straight with dumbbells by your sides at arms length.
Movement
While keeping stationary (no swinging) lift dumbbells up until slightly parallel to the floor.
Now lower dumbbells back down to the starting position.
Repeat for recommended amount of repetitions.
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Bent Over Raises
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Preparation
Lift dumbbells and allow your arms to hang down by your sides with your palm facing towards each other.
Keep your spine flat, bend your torso until you chest is nearly parallel to the ground.
Movement
Maintaining a slight bend in the elbows, raise your arms out to the sides until the are parallel with the ground, pause, and then slowly return dumbbells to starting position.
Repeat for recommended amount of repetitions.
