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| Seated Side Raise |
Preparation
Sit on bench with back support, 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.
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| Rear Delt Fly |
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.
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| Alternating Shoulder Press |
Preparation
Stand with the feet shoulder distance apart and a dumbbell held in each hand at the shoulders.
Movement
Raise dumbbell overhead until the arms are locked at the elbows, then returned to the shoulders. Repeat with opposite arm, alternating between arms.
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| Dumbbell Upright Row |
Preparation
Stand with your feet at around shoulder-width apart. Grasp the dumbbells with an overhand grip (palms facing down) and place them on your thighs.
Movement
While keeping your back straight, lift the dumbbells straight up in front of your chest, to just below chin level.
Keep them as close to your body as possible. Pause, and then slowly lower the dumbbells back down to the front of your thigh area.
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| Alternating Front Raise |
Preparation
Grasp dumbbells in both hands. Position dumbbells in front of upper legs with elbows straight or slightly bent.
Movement
Raise one dumbbell forward and upward with until upper arm is above horizontal. Lower and repeat with opposite arm, alternating between arms.