Manual

32
Shoulder Exercises
Standing Shoulder Press
Lateral Raise
START ACTION
START
• Grabthedumbbellswiththepalms
facing each other.
• Standwithyourfeetslightlywider
than shoulder width apart.
• Maintainanerectspinalalignment
with the chest lifted, abs tight and a
slight curve in the lower back.
• Raisearmsdirectlyoutward,then
upward, to approximately shoulder
height.
• Liftyourhandandelbowatthesame
speed.
• Donotturnorrotateyourarmswhile
raising them.
• Keepthesideofyourarm/elbow
facing out/up throughout the
movement.
FINISH
START ACTION
START
• Grabthedumbbellsandstandup
straight.
• Keepyourchestlifted,abstightand
a slight arch in the lower back.
• Raisethedumbbellstoshoulder
height, keeping your palms facing
forward.
• Upperarmsshouldbe90degrees
away from your torso and your
elbows should be bent to 90
degrees, as shown.
• Straightenyourarmsslowlyover
your head, focusing on moving your
elbows up and inward toward your
ears.
• Slowlyreturntothestartingposition,
keeping tension on your front
shoulder muscles through the entire
motion.
FINISH
Muscles worked
Front deltoid, upper traps and triceps
Success tips
• Keepkneesslightlybent.
• Keepabstightandagoodspinal
alignment.
• Donotincreasethearchinthelower
back as you raise your arms. Keep your
spine steady.
Muscles worked
Front and middle deltoids
Success tips
• Donotswingthearmsupwardormove
the trunk during the motion.
• Maintaingoodspinalalignment.