Front Plate Raises
Primary Muscle(s): Front Deltoids
- Stand tall and hold the sides of a weight plate at your waist.
- Powerfully contract your delts and raise the plate up to your face. Keep your arms locked.
- Hold it for 1s and slowly lower back down.
Tip: Raise the plate all the way overhead.
Front Dumbbell Raises
Primary Muscle(s): Front Deltoids
- Stand tall with two dumbbells over your thighs.
- Bend your arms slightly, contract your delts, and powerfully raise the dumbbells straight out in front of your face.
- Hold for 1s and slowly lower back down to the bottom.
Tip: You can also alternate arms one after another to further isolate the individual shoulder caps.
Lateral Raises
Primary Muscle(s): Lateral Deltoids
- Stand tall with two dumbbells.
- Keep your arms straight and raise both dumbbells straight out sideways until they reach shoulder height. Your body should form a big T.
- Hold for 1s at the top and slowly lower back down…
