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Caution: You should always have a spotter when attempting this movement. If a spotter is not available you should be conservative with the weight you are using.
Variation: Smith Machine Shoulder Press.
1. Grab a barbell and adopt a wide, over hand grip. Lift the bar above your head so that it is directly above your shoulders.
2. Keep your elbows locked at this point for safety. Maintain a straight back throughout this movement. This will be your starting position.
3. While inhaling, start to lower the bar behind your head by bending at your elbows. Continue until your elbows are just past a 90 degree angle.
4. After a brief pause, exhale and press the bar back into the starting position by contracting your deltoid muscles (shoulders).
5. Repeat for the recommended amount of repetitions.
Variations: Standing Arnold Press or Dumbbell Overhead Press.
+ Full Workout Description + Watch An Example1. Sit on a bench with the back support (just off) vertical. Hold two dumbbells vertical above your head with your palms facing forward.
2. To perform the movement, bring the dumbbells down towards your torso until you reach 90 degrees at the elbows. Rotate your wrists as you bring your elbows in towards each other, in front of your body.
3. At this point your palms should be facing your torso. Inhale as you perform this portion of the movement.
4. After a second pause, reverse the movement and press the dumbbells towards the ceiling, whilst rotating your palms back to the original position (facing forward).
5. Exhale as you perform this portion of the movement.
6. Repeat for the recommended amount of repetitions.
Variation: Seated Lateral Raises or Cable Lateral Raise.
+ Full Workout Description + Watch An Example1. Grab two dumbbells with a neutral grip and stand with a shoulder width stance.
2. Make sure you are standing upright with a slight bend at your knees and elbows. Let your arms hang in front of you, perpendicular to the floor.
3. This will be your starting position. While exhaling and maintaining a stationary torso, lift the dumbbells out to your side, taking them as wide as you can.
4. Continue to lift until your arms are parallel to the floor.Pause at the top of the movement for a split second.
5. As you inhale, lower the dumbbells to the starting position.
6. Repeat for the recommended amount of repetitions.
Alternating Dumbbell Front Raise or Alternating Cable Front Raise.
+ Full Workout Description + Watch An Example1. While standing straight, hold a barbell plate in both hands at the 3 and 9 o'clock positions.
2. Your palms should be facing each other and your arms should be extended and locked with a slight bend at the elbows and the plate should be down near your waist in front of you as far as you can go. Tip: The arms will remain in this position throughout the exercise. This will be your starting position.
3. Slowly raise the plate as you exhale until it is a little above shoulder level. Hold the contraction for a second. Tip: make sure that you do not swing the weight or bend at the elbows.
4. Your torso should remain stationary throughout the movement as well.
5. As you inhale, slowly lower the plate back down to the starting position.
6. Repeat for the recommended amount of repetitions.
Variations: Dumbbell Upright Rows or Smith Machine Upright Row
+ Full Workout Description + Watch An Example1. Grab a barbell with a narrow, overhand grip. Adopt a standing position with the barbell resting against your thighs, your arms hanging perpendicular to the floor.
2. This will be your starting position. Tip: Maintain a straight back and keep the bar as close to your body as possible throughout the movement.
3. Exhale and pull the barbell up towards your chin by contracting your shoulders and flaring your elbows out wide.
4. Continue to pull the barbell upward until you reach your chin. At this point your elbows should be above the bar.
5. Pause for a brief moment, then inhale and return the barbell along the same path towards the starting position.
Variations: Face Pulls or Rear Delt Machine Flyes.
+ Full Workout Description + Watch An Example1. While holding a dumbbell in one hand, lay with your chest down on a slightly inclined (around 15 degrees when measured from the floor) adjustable bench. The other hand can be used to hold to the leg of the bench for stability.
2. Position the palm of the hand that is holding the dumbbell in a neutral manner (palms facing your torso) as you keep the arm extended with the elbow slightly bent. This will be your starting position.
3. Now raise the arm with the dumbbell to the side until your elbow is at shoulder height and your arm is roughly parallel to the floor as you exhale. Tip: Maintain your arm perpendicular to the torso while keeping your arm extended throughout the movement. Also, keep the contraction at the top for a second.
4. Slowly lower the dumbbell to the starting position as you inhale.
5. Repeat for the recommended amount of repetitions.
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