Alternating Front Raise

                                                  

Description:

Targeted Muscle: “Shoulders”

Equipment used: “Dumbbell”

Level: “Beginner”

Force: “Push”

Workout Instructions:

1. Starting position: Grab a pair of dumbbells and stand straight with the dumbbells on front of your thighs at arms length with your palms should face towards your thigh.

2. Move 1: Now as you exhale lift the left dumbbell to the front with a slight bend on the elbow and the palms of the hands always facing down. Continue to go up until the dumbbells reach your shoulder height.

3. Move 2: Now lower the dumbbell back down slowly to the starting position as you inhale.

4. Do same by lifting the right dumbbell.

5 .Continue until all of the desired amount of repetitions have been performed for each arm.

Note:

 * Don't lower the weights too quickly. Lower them slowly and with control.

 * Keep a slight bend in your elbows at all times.

* Don't use momentum. Focus on controlling the movement and getting a good contraction in the shoulder.

Arnold Dumbbell Press

Description:

Targeted Muscle: “Shoulders”

Other Muscles: “Triceps”

Equipment used: “Dumbbell”

Level: “Beginner”

Force: “Push”

 Workout Instructions:

1. Starting Position: Sit on an exercise bench with back support and hold two dumbbells under your chin, your palms facing you and your elbows bent that is your forearms perpendicular to the floor.

2. Move 1: In the same motion exhale and press the weights up and rotate  the palms of your hands until your palms are facing forward.

3. Continue lifting the dumbbells until your arms are extended above you in straight arm position.

4. Move 2: Then now inhale and begin to lower the dumbbells to the starting position by rotating the palms of your hands towards you. 

5.  Repeat this for the desired amount of repetitions.

Note: 

• ·        Avoid doing the standing up version if you have lower back injuries.
• ·        Don’t do this exercise if you have wrist injuries; 

Seated dumbbell press

                   

Description:

Targeted Muscle: “Shoulders”

Other Muscles: “Triceps”

Equipment used: “Dumbbell”

Level: “Beginner”

Force: “Push”

Workout Instructions:

1. The seated dumbbell press is one of the most popular mass builders for the shoulders. Take a pair of dumbbells and set up for the exercise by getting an utility bench and setting the back to 90 degrees. 

2. Grab a pair of dumbbells and sit down on the utility bench with the ends of the dumbbells on your thighs.

 3. Starting Position: Raise the dumbbells above your head and twist so that your palms are facing forward and your back should be flat against the back rest and your feet firmly planted on the floor for stability.

4. Move 1: As you exhale, push the dumbbells up until they touch at the top.

5. Move 2: Reaching the top, slowly lower the dumbbells to the sides of your shoulders that is to the starting position as you inhale.

6. Again raise the dumbbells back to the top and bring back to the starting position.

7. Repeat the above movement for desired reps and for 3 sets.

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Note:

·        You can perform the exercise standing or sitting on a regular flat bench. But a back rest is preferred for people with lower back problems.

·        Always use the longest range of motion possible and control the dumbbells throughout the set.

·        When lifters add weight too quickly at times it will result in an injury and could hinder your shoulder gain.