SHOULDERS (SIDE)

STANDING DUMBBELL LATERAL RAISE

  1. Choose the appropriate weight from the dumbbell rack
  2. Remaining standing, with dumbbells either side of the body, keeping the core tight and arms slightly bent, raise the dumbbells to the sides
  3. You can also slightly internally rotate the shoulders (point the pinky finger towards the ceiling), activating more of the side deltoids
  4. Slowly lower the dumbbells back to the start position

STANDING DUMBBELL LATERAL RAISE (BEHIND BACK)

  1. Choose the appropriate weight from the dumbbell rack
  2. Remaining standing, with dumbbells slightly behind, but at either side of the body, keeping the core tight and arms slightly bent, raise the dumbbells to the sides
  3. You can also slightly internally rotate the shoulders (point the pinky finger towards the ceiling), activating more of the side deltoids
  4. Slowly lower the dumbbells back to the start position

SEATED DUMBBELL LATERAL RAISE

  1. Adjust the bench to a 90 degree angle (bring it all the way up)
  2. Choose the appropriate weight from the dumbbell rack and take a seat
  3. With dumbbells either side of the body, keeping the core tight and arms slightly bent, raise the dumbbells to the sides
  4. You can also slightly internally rotate the shoulders (point the pinky finger towards the ceiling), activating more of the side deltoids
  5. Slowly lower the dumbbells back to the start position

LEANING DUMBBELL SINGLE ARM LATERAL RAISE

  1. Choose the appropriate weight from the dumbbell rack
  2. Find a stable, vertical pillar in the gym that can be held onto
  3. Holding the dumbbell with one hand and the vertical pillar with the other, lean slightly to one side
  4. Raise the dumbbell out to the side of the body, keeping the core tight and arm slightly bent
  5. Slowly lower the dumbbell back to the start position
  6. Ensure you repeat the same number of repetitions on both sides

LEANING CABLE SINGLE ARM LATERAL RAISE

  1. Adjust the cable pulley so that the attachment is at the bottom and select the appropriate weight
  2. Grab the cable attachment and attach a handle
  3. Holding the cable with one hand and the vertical pillar of the cable pulley with the other, lean slightly to one side
  4. Raise the cable out to the side of the body, keeping the core tight and arm slightly bent
  5. Slowly lower the cable back to the start position
  6. Ensure you repeat the same number of repetitions on both sides

LEANING BARBELL SINGLE ARM LATERAL RAISE

  1. Use a fixed weight barbell or adjust a barbell with the appropriate weight
  2. Find a stable, vertical pillar in the gym that can be held onto
  3. Holding the barbell with one hand and the vertical pillar with the other, lean slightly to one side
  4. Raise the barbell out to the side of the body, keeping the core tight and arm slightly bent
  5. Slowly lower the barbell back to the start position
  6. Ensure you repeat the same number of repetitions on both sides

STANDING/SEATED DUMBBELL LATERAL TO FORWARD RAISE

  1. Choose the appropriate weight from the dumbbell rack
  2. Adjust the bench to a 90 degree angle (bring it all the way up) or remain standing
  3. With dumbbells either side of the body, keeping the core tight and arms slightly bent, raise the dumbbells to the sides
  4. Then, with control, move the dumbbells out to the front of the body
  5. Slowly return the dumbbells back to the side of the body and lower back down to the start position

CABLE SINGLE ARM LATERAL TO FORWARD RAISE

  1. Adjust the cable pulley so that the attachment is at the bottom and select the appropriate weight
  2. Grab the cable attachment and attach a handle
  3. Holding the cable with one hand and the vertical pillar of the cable pulley with the other, lean slightly to one side
  4. Raise the cable out to the side of the body, keeping the core tight and arm slightly bent
  5. Then, with control, move the cable out to the front of the body
  6. Slowly return the cable back to the side of the body and lower back down to the start position
  7. Ensure you repeat the same number of repetitions on both sides

STANDING DUMBBELL LATERAL RAISE (ALL THE WAY UP)

  1. Choose the appropriate weight from the dumbbell rack
  2. Remaining standing, with dumbbells either side of the body, keeping the core tight and arms slightly bent, raise the dumbbells to the sides
  3. Then begin to externally rotate the shoulder this time bringing the dumbbells all the way up above the head (ensure you use a light weight)
  4. Slowly internally rotate the shoulder and lower the dumbbells back to the start position

BARBELL UPRIGHT ROW

  1. Use a fixed weight barbell or adjust a barbell with the appropriate weight
  2. Remaining standing, with the barbell held in front of the body, keeping the core tight and using the shoulders, slowly raise the weight upwards to around shoulder height
  3. Pause at the top and then slowly lower the barbell back to the start position

DUMBBELL UPRIGHT ROW

  1. Choose the appropriate weight from the dumbbell rack
  2. Remaining standing, with one or two dumbbells held in front of the body, keeping the core tight and using the shoulders, slowly raise the weight upwards to around shoulder height
  3. Pause at the top and then slowly lower the dumbbell(s) back to the start position
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