Seated Arnold Press
A variation of the dumbbell press which targets all three heads of the deltoid, though mainly the anterior and lateral heads. Use a bench with […]
exercise demo
Bent Over Dumbbell Reverse Flyes
Also called the Rear Delt Raise, this hits your posterior deltoids. Assume a shoulder width or slightly wider stance, hinging at the hip with a […]
Dumbbell Shoulder Press
This primarily hits your anterior and lateral deltoids. It can be done either seated or standing. Elbows should not be excessively pulled backwards Engage the […]
Dumbbell Front Raise
This primarily targets the anterior deltoids. If you do plenty of horizontal and incline pressing e.g. bench press, it’s likely you don’t need to isolate […]
Dumbbell Wide Grip Upright Row
This primarily hits the anterior and lateral deltoids, with the wider grip allowing for more emphasis on the lateral head. Start with the dumbbells in […]
Military Press
This primarily hits your anterior and lateral deltoids. In a true military press, the feet are together. This is one form of a strict press – you don’t generate […]
Dumbbell Shrugs
These work the upper trapezius Have palms facing each other, shoulders pulled back and a neutral head position. Keeping the arms straight, shrug the weight […]
Seated Barbell Shoulder Press
This primarily hits the anterior and lateral deltoids. Set the bench as close to vertical as possible Take a stance so that your legs feel […]
Standing Barbell Shoulder Press
This primarily hits your anterior and lateral deltoids. Align your knuckles with the bar so that when you press, your forearms are under the bar […]
Dumbbell Side Lateral Raise
Unsurprisingly, this hits the lateral deltoids. Take a slight bend in the elbow and have palms facing each other. Pull the shoulder blades back and […]
3/4 Range of Motion Bench Press
3/4 Range of Motion Bench Press Regular hand width, a little more than shoulder width. Extend the arms but don’t lock out the elbows. Elbows […]