1. Dumbbell Overhead Shoulder Press
- Stand straight with your feet or sit down on a bench. Grab one dumbbell each in both hands, palms facing upward.
- Keep your elbows bend to the sides of the body and hold the dumbbells close to your shoulder.
- Keep your back straight and chest up.
- Raise the dumbbells towards the ceiling until your arms being straight.
- Hold for a moment then return to the initial position. That’s one rep!
STEPS
TARGETED MUSCLES
Anterior Deltoid
2. Dumbbell Front Raise
- Stand straight with your feet and grab one dumbbell each in both hands, palms facing your thigh.
- Keep your arms straight and hold the dumbbells horizontally across your thigh.
- Raise the dumbbells upward at the chest level until your hands become parallel to the floor.
- If you are doing single-arm front raise, then raise your hand one by one alternatively. When you complete both sides that will be one rep!
STEPS
TARGETED MUSCLES
Anterior Deltoid
3. Dumbbell Side Lateral Raise
- Stand straight with your feet and grab one dumbbell each in both hands, palms facing your thigh.
- Keep your arms straight and hold the dumbbells to sides of your thigh.
- Raise the dumbbells out to the sides of your body till your shoulder level.
- You can also perform seated dumbbell Side lateral raise with the same way.
STEPS
TARGETED MUSCLES
Lateral or mid deltoid
4. Dumbbell Shoulder Upright Row
- Stand straight and hold a pair of dumbbells in front of your hips. palms facing your body.
- Keep the dumbbells as close as to your thighs.
- Keep your back straight and chest up.
- Pull the dumbbells up toward your chest and your knees out to the sides of your neck.
- Hold for a second then slowly lower the weight back to the starting position.
STEPS
TARGETED MUSCLES
Traps and posterior deltoid.
5. Dumbbell Lying Shoulder Extension
- Lying down on a bench on your chest and belly holding one dumbbell each in both hands.
- Slightly bend your knees and keep your back straight.
- Keep your elbows slightly bent and your arms should hang below your shoulders.
- Raise the dumbbells to the sides until your elbows reached at shoulders level.
- Slowly lower them down at the initial position. That’s one rep!
STEPS
TARGETED MUSCLES
Rear deltoids, traps and the rotator cuff.