STANDING DUMBBELL LATERAL RAISE
- Choose the appropriate weight from the dumbbell rack
- Remaining standing, with dumbbells either side of the body, keeping the core tight and arms slightly bent, raise the dumbbells to the sides
- You can also slightly internally rotate the shoulders (point the pinky finger towards the ceiling), activating more of the side deltoids
- Slowly lower the dumbbells back to the start position
STANDING DUMBBELL LATERAL RAISE (BEHIND BACK)
- Choose the appropriate weight from the dumbbell rack
- 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
- You can also slightly internally rotate the shoulders (point the pinky finger towards the ceiling), activating more of the side deltoids
- Slowly lower the dumbbells back to the start position
SEATED DUMBBELL LATERAL RAISE
- Adjust the bench to a 90 degree angle (bring it all the way up)
- Choose the appropriate weight from the dumbbell rack and take a seat
- With dumbbells either side of the body, keeping the core tight and arms slightly bent, raise the dumbbells to the sides
- You can also slightly internally rotate the shoulders (point the pinky finger towards the ceiling), activating more of the side deltoids
- Slowly lower the dumbbells back to the start position
LEANING DUMBBELL SINGLE ARM LATERAL RAISE
- Choose the appropriate weight from the dumbbell rack
- Find a stable, vertical pillar in the gym that can be held onto
- Holding the dumbbell with one hand and the vertical pillar with the other, lean slightly to one side
- Raise the dumbbell out to the side of the body, keeping the core tight and arm slightly bent
- Slowly lower the dumbbell back to the start position
- Ensure you repeat the same number of repetitions on both sides
LEANING CABLE SINGLE ARM LATERAL RAISE
- Adjust the cable pulley so that the attachment is at the bottom and select the appropriate weight
- Grab the cable attachment and attach a handle
- Holding the cable with one hand and the vertical pillar of the cable pulley with the other, lean slightly to one side
- Raise the cable out to the side of the body, keeping the core tight and arm slightly bent
- Slowly lower the cable back to the start position
- Ensure you repeat the same number of repetitions on both sides
LEANING BARBELL SINGLE ARM LATERAL RAISE
- Use a fixed weight barbell or adjust a barbell with the appropriate weight
- Find a stable, vertical pillar in the gym that can be held onto
- Holding the barbell with one hand and the vertical pillar with the other, lean slightly to one side
- Raise the barbell out to the side of the body, keeping the core tight and arm slightly bent
- Slowly lower the barbell back to the start position
- Ensure you repeat the same number of repetitions on both sides
STANDING/SEATED DUMBBELL LATERAL TO FORWARD RAISE
- Choose the appropriate weight from the dumbbell rack
- Adjust the bench to a 90 degree angle (bring it all the way up) or remain standing
- With dumbbells either side of the body, keeping the core tight and arms slightly bent, raise the dumbbells to the sides
- Then, with control, move the dumbbells out to the front of the body
- 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
- Adjust the cable pulley so that the attachment is at the bottom and select the appropriate weight
- Grab the cable attachment and attach a handle
- Holding the cable with one hand and the vertical pillar of the cable pulley with the other, lean slightly to one side
- Raise the cable out to the side of the body, keeping the core tight and arm slightly bent
- Then, with control, move the cable out to the front of the body
- Slowly return the cable back to the side of the body and lower back down to the start position
- Ensure you repeat the same number of repetitions on both sides
STANDING DUMBBELL LATERAL RAISE (ALL THE WAY UP)
- Choose the appropriate weight from the dumbbell rack
- Remaining standing, with dumbbells either side of the body, keeping the core tight and arms slightly bent, raise the dumbbells to the sides
- 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)
- Slowly internally rotate the shoulder and lower the dumbbells back to the start position
BARBELL UPRIGHT ROW
- Use a fixed weight barbell or adjust a barbell with the appropriate weight
- 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
- Pause at the top and then slowly lower the barbell back to the start position
DUMBBELL UPRIGHT ROW
- Choose the appropriate weight from the dumbbell rack
- 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
- Pause at the top and then slowly lower the dumbbell(s) back to the start position