Lying on your back, arms out to the side, and elbows bent into
a 90 degree angle up. Holding dumbells or a bar, extend the
elbows up pushing the weight away from the chest. Control the
weight as you lower it back to the chest,. pause without letting
the weight rest on your chest... repeat.
Laying on your back, weights out to the side, even with your
ears. Raise the weights slowly until they touch directly above
your chest. Lower slowly back to the side... repeat. Controlling
the weight during the down phase provides a essentric movement.
Lowering the weight is as much a part of the exercise as raising
Shoulder Press (Military Press)
The overhead press is done with dumbbells and the military press
is done with a barbell. They both work the same muscle groups.
You may stand or sit with this exercise, hold the weights even
with your ears, elbows out and palms forward. Press the weight
straight up and down in a slow controlled movement...repeat.
Lateral Lift (Side Raise)
Stand with your arms to your sides, palms down holding a dumbbell
in each hand. Slowly raise the weights to ear level, keeping
your arms straight. Maintain control of the weight while lowering...repeat.
Anterior Lift (Front Raise)
Standing straight, hold the weights palm back. You then slowly
raise one arm at a time in front of your body until it is straight
out in front of your body, then slowly lower the weight...repeat.
Stand and bend over into a 90 degree angle (hold this position).
Keep the arm next to the body parallel to the floor. Allow the
the elbow to bend towards the floor and then extend the elbow
back .... Repeat. Complete one set on each side at a time.
In a seated position raise both arms straight up so that
they are next to the head. In this position, bend the elbows
so they create a 90 degree in the elbows and the forarms are
parallell to the floor. Now find an appropriate weight and hold
with both hands and extend the eldows back up in the air...
Standing Dumbell Curl
Stand with your palms facing your hips, holding the appropriate
weight dumbbell. Slowly bend elbows, twisting your palms toward
your chest as you raise the weight, and then lower the weight
slow and controlled back to the starting position...repeat.
This exercise uses the same position as the dumbell curl. The
difference with this exercise is that you do not turn the forarms.
Bending the elbows you raise the weight so that the head of
the dumbell is moving toward the shoulder, and then lower the
Stand, bending forward, arms hanging in front of body at
knee level. Holding either a barbell or dumbbells, pull weight
up toward chest with your elbows out to the side, lower slowly
and with control.
Simply stand up straight, bend over into a 90 degree angle,
then raise back up into an upright position...repeat. It is
important that you keep your back straight and have your chest
out through the entire movement.
© 2003-2017 SupplementsWow.com
This information presented is intended to be used for educational purposes only. The statements made have not been evaluated by the Food and Drug Administration (U.S.). These products are not intended to diagnose, treat, cure or prevent any condition or disease. Please consult with your own physician or health care practitioner regarding any suggestions and recommendations made.