DUMBBELL FRONT RAISES
Start: stand with a straight torso and the
dumbbells on front of your thighs at arms
length with the palms of the hand facing your
thighs. This will be your starting position.
3 SETS x 10 REPS
BENT OVER REAR DELT RAISES
Start: Bend at the waist while keeping the back
straight in order to pick up the dumbbells. The
palms of your hands should be facing each other
as you pick them. This will be your starting posi-
tion.
4 SETS x 12 REPS
Execution: While maintaining
the torso stationary (no swinging),
lift both arms up so the dumbbells
are in front with a slight bend on
the elbow and the palms of the
hands always facing down. Con-
tinue to go up until both arms are
slightly above parallel to the floor.
Exhale as you execute this portion
of the movement and pause for a
second at the top. Now lower the
dumbbells back down slowly to the
starting position. Continue until all
of the recommended repetitions
have been performed.
Execution: Keeping your
torso forward and stationary,
and the arms slightly bent at
the elbows, lift the dumbbells
straight to the side until both
arms are parallel to the floor.
Exhale as you lift the weights.
(Note: avoid swinging the torso
or bringing the arms back as
opposed to the side.) After a
one second contraction at the
top, slowly lower the dumbbells
back to the starting position.
Repeat for the recommended
amount of repetitions.
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