Lateral Raise

  How to start

• Stand on  your feet, hip width apart.
• Hold a dumbbell in each hand with hands facing inwards

Movement of the exercise

• Keeping your elbows  slightly bent , move or raise the dumbbells upwards towards the sides
• Raise them to your shoulders level, hold for 2 secs.
• Slowly return back to the starting position.

Tips on Lateral Raise

• Do lean your back when you raise the dumbbells. Keep your body still.
• Use the power of elbows  rather than of your hands.

Read More

Dumbbell Shrug

How to start

• Stand on your feet hip width apart.
• Hold  dumbbells in your both hands . Keep your arms straight.

Movement of the exercise

• Raise your shoulders straight up, keeping your arms straight.
• Hold for 2 secs , and then return back to the starting position.

Tips on Dumbbell Shrug

• Keep your arms straight throughout the movement of the exercise.
• Lift up  the dumbbells slowly
• When you lower the dumbbells lower them a s far as possible to increase the effective of the exericse

 

Read More

Dumbbell Press

How to start

• Lie on a flat bench so  that your back is firmly in contact with the bench.
• Hold a pair of dumbbells at your shoulder level.

Movement of the exercise

• Move or press the dumbbells upwards and inwards until they almost touch over your head.
• Return slowly back to the starting position.

Tips on Dumbbell Press

• Keep your back straight upright , don’t arch your spine as you press the bar upwards as this will strain your back.
• Lower the dumbbells slowly-do not rush as it can reduce the effective on the shoulders

Read More

Barbell Upright Row

How to start

• Stand with your feet .Hold the barbell with your hands about 10 cm apart,
• The bar should rest against the front of your thighs.

Movement of the exercise

• Move or pull the bar directly upwards towards your chin until it reaches the level with your neck.
• Hold for 2 secs; then slowly  return to the starting position.

Tips on Barbell Upright Row

• Lower the bar slowly for more effective results.
• Keep the bar very close to your body throughout the movement.
• Do not move tour body when you lift the bar

 

Read More

Bent-over Lateral Raise

How to start

• Sit  a bench and hold dumbbells in both your hands
• Place your feet and knees together and bend forwards

Movement of the exercise

• Move the dumbbells out to the sides.
• Raise them to the level of your shoulders.
• Slowly return to the starting position.

Tips on Bent-over Lateral Raise

• Keep your back still and do not raise your body during the movement
• Keep your elbows a little bit bent to avoid straining

Read More