Exercise Descriptions
Seated Dumbbell Shoulder Presses
Get Set: Sit on bench with back pressing against the back pad. Firmly plant feet on the floor. Hold dumbbells at shoulder height with elbows out to the sides and palms facing forward.
Work: Lift the dumbbells straight up until they almost touch and your arms are just short of straight. Lower dumbbells and repeat.
Tip: Don’t lock out the elbow in the top position, as this transfers work to the triceps.
One-Arm Leaning Lateral Raises
Get Set: Grab onto a bench or other stable structure and lean away toward the working arm. Hold that position throughout the set.
Work: Lift the dumbbell up slightly higher than your shoulders with a slight bend in the elbow. Lower the weight slowly and repeat.
Tip: To get the most from this exercise, don’t let momentum take over. Perform this exercise in a slow, controlled motion, starting each rep from a dead stop rather than swinging the weight.
A leaning lateral raise gives you a little more range of motion to work and isolate your middle deltoid.
