Dumbbell Upright Row

• Stand upright with your feet shoulder width apart. • With a dumbbell in each hand and keeping your elbows slightly bent, extend your arms downward and in front of…

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Cable Upright Row

Cable Upright Row • Place the cable pulley in the very bottom notch of the machine. • Grab onto the bar with both hands, palms facing down and in towards…

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Arnold Dumbbell Press

• Sit on a bench with your back straight. Grasp two dumbbells with an overhand grip and lift them to your shoulders, palms facing forward. • Inhale and press your…

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Front Seated Military Press

• Sit with your back straight. Take an overhand grip on the barbell and rest it on your upper chest. • Inhale and press the barbell straight up. • Exhale…

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Back Seated Military Press

• Sit on a bench with your back straight. Grasp a barbell with an overhand grip and rest the barbell across your shoulders behind your neck. • Inhale and press…

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One-Dumbbell Front Raises

• Stand with your feet slightly spread. Keep your back straight and your abdominals contracted. Hold the dumbbell, palms facing in, with your hands overlapping each other. Rest the dumbbell…

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Single Arm Cable Front Raises

  • Stand with your feet slightly spread. Hold the handle with an overhand grip, keeping your arms at your sides. • Inhale and raise your arm forward to shoulder…

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