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Front Plate Raise Standing up straight hold a barbell plate with both hands, palms facing each other and your arms extended. Slowly raise the plate as you exhale until it is a little about shoulder height. Hold for two counts. Don't swing the weight or bend the elbows. Your torso should remain still. Repeat for number of reps. Dumbbell Rear Delt Flies Hold a dumbbell in each hand palms facing each other, and bend at the waist keeping your chest facing down. Keeping your upper body facing down and still, and

On a flat bench place a dumbbell on the side and put one leg on top of the bench and the same arm on the bench for support. Bending your torso forward from the waist making the upper body parallel to the floor and bench. Next pull the weight straight up to the side of the chest keeping the upper arm close to the side and remember to use the back muscles not the arms. Make sure to keep the torso still.

Begin by lying back on an incline bench with a dumbbell in each hand resting on your thighs, or at a bench press. The palms of your hands will be facing each other. Using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width. Once you have the dumbbells raised to shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position. Be sure to keep

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

Begin by standing up straight with a dumbbell in each hand at arm's length or holding a barbell. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position. Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps. Then, inhale and

Face Pulls Facing a high pulley, attach a rope or dual handle attachment. Pull the weight directly towards your face, while separating your hands during the movement. Keep the upper part of the arms parallel to the ground. Repeat for number of reps. Military Press Hold the barbell with your palms facing forward, gripping the bar wider than shoulder width apart. Slightly bend the kneed and hold the barbell at your collar bone, lift the barbell up over your head by locking your arms and hold for two counts. Lower bar back down to the collar bone slowly

Push-ups are basic strength building total body exercises that strengthen the upper body and improve core strength. The muscles used when doing a push are the pectorals, deltoid, triceps, shoulders, upper arms, and abdominals. Benefits of doing push-ups When executing a push up lower your body down on to the floor with your palms under your shoulders - slightly wider than shoulder width. Keep your feet close together and dig your toes into the floor helping to stabilize the lower part of your body. Keep the elbows close to the body,