- Lay flat on the ground with your elbow on the floor and dumbbell pointed toward the ceiling.
- Lower the dumbbell until your knuckles get close to the ground. Then back to the starting position.
- Start by sitting on an incline bench and holding a dumbbell in one hand.
- Bring the dumbbell to your shoulder, with your palm facing you and your elbow bent.
- From this starting position, extend your arm upwards so that the dumbbell is directly above your head.
- As you extend your arm, rotate your palm to face away from your body.
- Sit on an upright 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.
- Press the dumbbells outward into a y shape.
- Perform a front raise, then bring dumbbells out to your side, then raise the dumbbells over head.
