Side Lateral Raises
• Hold a dumbbell in each hand at your side.
• Activate the lats to raise your arms so that they become parallel with the ground, really focusing on engaging the shoulders at the top of the movement with a slight pause before lowering.
• Repeat for 4 sets of 15.
Front Raises
• Hold a dumbbell in each hand at your side with your knuckles facing forward.
• Keeping your arms straight, raise your arms so they are parallel with the ground, again with a slight pause before lowering.
• Repeat for 4 sets of 15.
Shoulder Press
• Start with a dumbbell in each hand, and your arms at a 90 degree angle (tricep parallel with the ground, palms forward, dumbbells above the shoulders.
• Press the dumbbells up above your head until your arms are straight, keeping your hands in the same position (do not rotate them inward).
• Repeat for 4 sets of 15.
Bent Over Rear Delt Fly
• Bend at the torso so that your back is flat.
• With a dumbbell in each hand, raise your arms with a slight bend of the elbow so that your elbow and knuckles are facing the ceiling, and get your arms as parallel to the ground as possible. This one will use a bit more momentum, but try to control your arms on the way down. You should really feel this in the scapular region as well.
• Repeat for 4 sets of 15.
