Owner`s 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.