Manual

33
Shoulder Exercises
Seated Overhead Press
Front Raise
START ACTION
START
• Grabthedumbbellsandstandup
straight.
• Feetshouldbeapproximately
shoulder width a part.
• Keepyourchestlifted,abstightand
a slight arch in the lower back.
• Holdthedumbbellsinfrontofyou
with your palms facing back.
• Keepthearmsstraightandthe
palms facing down, move your arms
forward and then upward to shoulder
height.
• Slowlyreturntothestartingposition,
keeping tension on your front
shoulder muscles through the entire
motion.
FINISH
START ACTION
START
• Grabthedumbbellsandsit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
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 you
spine steady.
Muscles worked
Front deltoid, upper traps and triceps
Success tips
• Keepfeetflatontheflooranddirectly
under your knees.
• Keepabstightandagoodspinal
alignment.
• Donotincreasethearchinthelower
back as you raise your arms. Keep you
spine steady.