While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support. Place the dumbbells upright on top of your thighs. Now raise the dumbbells to shoulder height one at a time using your thighs to help…
Dumbbell Scaption
This corrective exercise strengthens the muscles that stabilize your shoulder blade. Hold a light weight in each hand, hanging at your sides. Your thumbs should pointing up. Begin the movement raising your arms out in front of you, about 30 degrees off center. Your arms…
Dumbbell Rear Lateral Raise (Chicken Wing)
Stand with your feet about shoulder width apart and your knees slightly bent. Bend forward at the waist and keep your back straight near parallel to the floor. Hold a pair of dumbbells with your palms facing in and elbows slightly bent. Keep your knees…
Dumbbell Lying Rear Lateral Raise
While holding a dumbbell in each hand, lay with your chest down on a slightly inclined (around 15 degrees when measured from the floor) adjustable bench. Position the palms of the hands in a neutral manner (palms facing your torso) as you keep the arms…
Dumbbell Lying One Arm Lateral Raise
While holding a dumbbell in one hand, lay with your chest down on a slightly inclined (around 15 degrees when measured from the floor) adjustable bench. The other hand can be used to hold to the leg of the bench for stability. Position the palm…
Dumbbell Lateral Raise (Frontal Plane) (Power Partials)
Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso. The palms of the hands should be facing your torso. Your feet should be about shoulder width apart. This will…
Car Drivers
While standing upright, hold a barbell plate in both hands at the 3 and 9 o’clock positions. Your palms should be facing each other and your arms should be extended straight out in front of you. This will be your starting position. Initiate the movement…
Cable Rope Rear Delt Rows (Standing, Pulling Rope to Collarbone)
Sit in the same position on a low pulley row station as you would if you were doing seated cable rows for the back. Attach a rope to the pulley and grasp it with an overhand grip. Your arms should be extended and parallel to…
Cable Rear Delt Fly
Adjust the pulleys to the appropriate height and adjust the weight. The pulleys should be above your head. Grab the left pulley with your right hand and the right pulley with your left hand, crossing them in front of you. This will be your starting…
Bent Over Low Pulley Side Lateral (With Normal Handle)
Select a weight and hold the handle of the low pulley with your right hand. Bend at the waist until your torso is nearly parallel to the floor. Your legs should be slightly bent with your left hand placed on your lower left thigh. Your…