Owner`s 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.