MuscleWiki Logo

  • Barbell Behind The Neck Press

    Grip bar slightly wider than shoulders and rest it across upper traps.
    Brace core, press bar upward until arms are fully extended overhead.
    Lower bar slowly behind head under control and repeat.

  • Dumbbell Seated Full Lateral Raise

    Sit tall holding dumbbells at sides with slight bend in elbows.
    Raise arms outward until arms go overhead.
    Lower under control, maintaining constant tension on delts.

  • Dumbbell Seated Single Arm Full Lateral Raise

    Sit tall holding one dumbbell at your side with slight bend in elbows.
    Raise arm outward until arms go overhead.
    Lower under control, maintaining constant tension on delts.

  • Dumbbell Seated Single Arm Lateral Raise

    Sit tall with one dumbbell at your side, palm facing inward.
    Lift arm outward until shoulder height, keeping elbow slightly bent.
    Lower smoothly and repeat, keeping torso still.
PreviousNext