Seated Dumbbell Press
Start: Back against pad, palms facing away from body arms bent at around
90 degree angle
Finish: Press Dumbbells up over head
Standing overhead press
Start: Feet hip width apart, knees slightly bent and arms bent at about right angle
Finish: Press dumbbells up over head
Seated lateral/side raise
Start: Shoulders back against pad, arms bent at a right angle by side
Finish: Raise dumbbells up to side until elbows are level with shoulders
Front Raise
Start: Feet hip width apart, arms extended in front of thighs
Finish: Raise arms until parralle with floor while keeping shoulders back
Seated Lateral/Side Raise
Start: Feet hip widtha apart, shoulders back and arms extended by side
Finish: Raise arms up to side until dumbbells until level with shoulders
Seated rotator cuff rotation
Start: Seated with back against pad, and arms bent at right angle with elbows kept elevated
Finish: Rotate arms until forearms are parrall with floor, don’t allow elbows to
dip below shoulder level
Uni-lateral Overhead press
Start: Seated on bench with back in upright position, feet hip width apart, one arm olding dumbbell at a right angle and other arm held out away from body
Finish: Press dumbbell up overhead until arm is extended while keeping
back in upright position
Uni-lateral one arm side raise
Start: Sitting on bench with feet hip width apart and holding dumbbell to side with arm extended by side, opposite arm held out to side
Finish: Raise dumbbell up to side until wrist is level with shoulder
Arnold Press
Start: Sitting in upright position shoulders back and palms facing torso
Finish: Press up over head while rotating palms outward away from torso, lower weight and during lowering of weight turn palms back facing torso and repeat up again