Shoulder Dumbbell Press
Muscles Engaged: Front (anterior) Deltoid and Side (lateral) Deltoid
Preparation: Position dumbbells to each side of shoulders with elbows below wrists.
Execution: Press dumbbells upward until arms are extended overhead. Lower to sides of shoulders and repeat.
**Trainer Tips- Focus on keeping elbows under weight, slow and controlled movement.
DUMBBELL LATERAL RAISES
Muscles Engaged: Side (lateral) Deltoids (shoulders)
Preparation: Grasp dumbbells in front of thighs with elbows slightly bent. Bend over slightly with hips and knees bent slightly.
Execution: Raise upper arms to sides until elbows are shoulder height. Maintain elbows’ height above or equal to wrists. Lower and repeat.
**Trainer Tips: Maintain slight bend through elbows (10° to 30° angle) throughout movement. At top of movement, elbows (not necessarily dumbbells) should be directly lateral to shoulders since elbows are slightly bent forward. Lean forward slightly to keep resistance focused on side delts.
FRONT DELTOID RAISES
Muscles Engaged: Front (anterior) shoulder
Preparation: Grasp dumbbells in both hands. Position dumbbells in front of upper legs with elbows straight or slightly bent.
Execution: Raise dumbbells forward and upward with until upper arms are above horizontal. Lower and repeat.
**Trainer Tips: Remember to lift lighter weights when performing this exercise, because of our shoulder capsule and its structure, it is not meant to lift heavy weights.
BENT OVER REVERSE FLYS
Muscles Engaged: Rear shoulders (Posterior Deltoids)
Preparation: Standing (or sit at edge of bench) with feet placed beyond knees. Bend over (or rest torso on thighs if sitting). Grasp dumbbells with each hand under legs. Position elbows with slight bend with palms facing together behind ankles or just to sides of ankles.
Execution: Raise upper arms to sides until elbows are shoulder height. Maintain upper arms perpendicular to torso and fixed elbow position (10° to 30° angle) throughout exercise. Maintain elbows height above wrists by raising “pinkie finger” side up. Lower and repeat.
**Trainer Tips: To focus on rear shoulder (posterior deltoid), keep upper torso close to horizontal. You can rest torso on thighs if flexibility allows.