Top Ratings: houlders:
Seated Dumbbell Press:
Sit on the end of a bench or an armless chair with your feet flat on the floor. Hold a dumbbell in each hand at shoulder level with the palms facing forward and elbows out to the sides. Press the dumbbells inward and upward so that they almost meet at the top above your head. Return to the start position (3 seconds)
Lateral Raises:
Stand upright with your feet about shoulder's width apart and weights in each hand down at your sides, palms facing inward. Keeping your arms straight, lift the weights out to the sides. Be sure to slowly lower to the start position and keep in mind your weights will likely be a little lighter for this exercise.
Back:
One-arm Dumbbell Rows:
Place one knee slightly forward and bending over slightly place the same hand on that knee. Hold the appropriate weight in the opposite hand with the palm facing in and the arm down towards the floor. Lift upward, focusing on pulling your elbow up and past the back as far as you can. This move should be done as close to the body as possible.
Dumbbell Pullovers:
Lie across a flat bench or use the 2 x 4. Hold one dumbbell in both hands with arms extended over your face. Without raising your hips or legs, lower the dumbbell slowly in an ar il fully extended over your head. Be sure to take 3 seconds on the downward motion and one to return to the start position.
