Dumbbell Scott Press
Stand with a dumbbell in each hand. Raise the dumbbells to the height of your chin, with your elbows pointing diagonally out to the sides and your pinkie fingers raised higher than your thumbs. Exhale as you swing your elbows backward and a little upward as you move your head and torso forward. At
Dumbbell Rear Fly (female)
Sit down at the end of the bench with your legs close together and hold the dumbbells to your side. Bend forward at the hips and engage your midsection as you keep your back straight. Position the dumbbells under your legs and maintain a slight bend in your elbows. Exhale as you elevate your
Barbell Shoulder Grip Upright Row (female)
Grasp a barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back should also be straight. This will be your starting position. Now exhale and use the sides
Lever Shoulder Press (plate loaded) (version 3)
Set and grasp lever handles to each side with overhand grip. Press lever upward until arms are extended overhead. Lower and repeat.
Dumbbell Seated Bent Arm Lateral raise
Holding a dumbbell in each hand, sit on the end of a bench or on a chair. Keeping your back straight, lean forward a little. Let the dumbbells hang down by your sides, with your elbows slightly bent. Externally rotate your shoulders a little so that your palms face a little forward instead of
Dumbbell Standing Bent Arm Lateral raise (female)
Stand holding a dumbbell in each hand, with the dumbbells hanging down by your sides. Bend forward a little at the hips. Eternally rotate your shoulders so that your thumbs point out diagonally. Keeping your elbows slightly bent, exhale as you raise both upper arms out to the sides until your elbows are level
Dumbbell Rear Delt Raise
Stand with your legs about hip-width apart and hold a dumbbell in each hand by your side. Choose a weight that allows you to perform eight to 12 repetitions. Bend your torso forward at your hips and bend your legs slightly so that your arms extend below your body with your hands facing each
Dumbbell Arnold Press
Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent. Tip: Your arms should be next to your torso. The starting position should look like the contracted portion of a dumbbell curl. Now
Dumbbell Cuban Press (version 2)
Standing with a tight core and flat back, hold a pair of dumbbells at your sides. Keeping the dumbbells in a horizontal position, pull them up upwards, leading with your elbows. When your upper arms are parallel with the floor, pause, then flip the dumbbells up. The dumbbells will be above your shoulders next
Lever Lateral Raise (plate loaded)
Sit in machine. Situate bent arms between padded lever and sides of body. Raise arms to sides until upper arms are horizontal. Return and repeat.
Barbell Standing Wide Military Press
Place the barbell on the squat rack just below shoulder height. Step up to the bar and grab the bar with your hands 4-6 inches wider than shoulder-width apart on each side. Take the bar off the squat rack and then step back. Bar should be at shoulder height. Push the bar straight up
Barbell Standing Close Grip Military Press
Hold the barbell firmly with an overhand grip (palms down) slightly closer than shoulder distance apart. Maintain a slight bend in your knees and a neutral spine throughout the exercise. Raise the bar up and begin in the position of your elbows bent at 90 degrees. Exhale and extend your arms, pressing the barbell