Lateral Raise | Bent Over Raise | Front Raise

Lateral Raise | Bent Over Raise | Front Raise

Lateral Raise

Holding a dumbbell in each hand, standing straight up with the arms at the sides of the body.

Raise your arms out to the sides until they are at shoulder height, keeping the arms straight. Hold arms in this position for two counts and then slowly lower arms back down still keeping them straight.

Repeat for the number of reps.

Bent Over Raise

Holding a dumbbell in each hand, bend forward keeping the back straight and arms straight in front of the straight.

Keeping the bent over position pull both the arms back keeping the arms straight, bring the shoulder blades together. Hold for two counts and slowly bring the arms back to the starting position.

Remember to maintain tension on the rear deltoids. Keep your chest flat against the pad and your face forward.

Repeat for the number of reps.

Front Raise

Holding a dumbbell in each hand, standing straight up with the arms in front of the body, palms facing into the body and dumbbells touching at about hip height (or wherever your palms hit when your arms are fully extended).

Raise your arms out in front of your until they are at shoulder height, keeping the arms straight. Hold arms in this position for two counts and then slowly lower arms back down still keeping them straight.

Repeat for the number of reps.