- Sit on a bench with back support. Raise the dumbbells to shoulder height with your palms forward.
- Raise the dumbbells upwards and pause at the contracted position.
- Lower the weights back to starting position.
- Lay on an incline bench and let your arms freely.
- Lateral raise your arms straight out to the side until your arms are about parallel with the ground.
- Lie on the decline bench, grasp a pair of dumbbells and hold them at shoulder level with your palms facing each other. Keep your elbows bent and close to your body.
- Slowly lower the dumbbells to your chest, keeping your elbows bent and close to your body.
- Once the dumbbells reach your chest, pause for a moment and then press them back up to the starting position.
- This variation is much easier on the shoulder joints.
- Lie on a flat bench, grasp a pair of dumbbells and hold them at shoulder level with your palms facing each other. Keep your elbows bent and close to your body.
- Slowly lower the dumbbells to your chest, keeping your elbows bent and close to your body.
- Once the dumbbells reach your chest, pause for a moment and then press them back up to the starting position.
- This variation is much easier on the shoulder joints.
