- Lay on your side on a bench or box. Place one hand on the floor and the other hand is holding the dumbbell.
- While keeping your elbow mostly extended, raise the dumbbell to the side.
- The end of the range of motion is when the dumbbell is pointed toward the ceiling.
- Make sure you don't flex and extend your elbow.
- Anchor a band to a low point and stand with the band crossing your body.
- While keeping your elbow mostly extended, lift your arm until it's parallel with the floor.
- Sit upright on bench or box.
- Hold dumbbells at sides
- Lift arms to shoulder height.
- Use a handle attachment with the cable set all the way to the bottom of the machine.
- You should vertically abduct at the shoulder raising your arms straight out to the side.
- Raise until your arms are parallel with the ground and then back to the starting position.
