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side-laterals

Side Laterals

Grab two dumbbells and stand up straight. Keep your hands at your sides and your palms facing inwards. With locked elbows, and straight or slightly bent arms, raise the dumbbells up to shoulder height and back down to the starting…

smith-machine-overhead-press

Seated Smith Machine Overhead Press

Position a bench with the back straight up underneath a smith machine. Before performing this exercise, be sure that the bench is directly in the middle of the barbell and that the barbell is set at the right height. Begin…

seated-side-laterals

Seated Side Laterals

Grab two dumbbells and sit on a bench. Start with the weights down at your sides with your palms in. With your elbows locked, and arms straight or slightly bent, raise the weights up until your arms are shoulder height,…

seated-rear-laterals

Seated Rear Delt Laterals

Grab two dumbbells and sit on a bench. Bend over so that your chest is almost touching your knees and the weights are held underneath your legs. This is the starting position. With your palms facing inwards, elbows locked, and…

dumbbell-front-raise

Seated Front Dumbbell Raise

Grab two dumbbells and sit on a bench. Hold the dumbbells down on either side of you. With your palms down, arms straight, and elbows locked, raise the dumbbells in front of you to shoulder height and back down to…

seated-dumbbell-press

Seated Dumbbell Press

Grab two dumbbells and sit on an adjustable bench with the back of the bench straight up. Rest the dumbbells on your knees. Use your legs to help push the dumbbells up next to your ears. With your palms forward,…

seated-press-behind-neck

Seated Barbell Press Behind Neck

For this exercise you will need a shoulder press rack. Sit on the seat, reach overhead, grip the barbell with an overhand grip (palms forward), and press the weight up to lockout. Lower the barbell behind your head down to…