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  • Machine Overhand Overhead Press

    Adjust the seat to match your height.
    Press your back into the back pad.
    Press upwards until your elbows are nearly extended. But not fully extended.
    Lower until the plates nearly touch back down.

  • Dumbbell Lateral Raise

    Stand up straight with dumbbells at either side, palms facing your hips.
    Raise your arms on either side with a slight bend in your elbow until they are parallel with the floor. Pause at the top of the motion.
    Slowly return your arms down to starting position.

  • Dumbbell Full Lateral Raise

    Stand up straight with dumbbells at either side, palms facing your hips.
    Raise your arms on either side with a slight bend in your elbow until they are over head. Pause at the top of the motion.
    Slowly return your arms down to starting position.

  • Cable Overhead Press

    Use a handle attachment with the cable set to the bottom of the machine. Stand upright making sure to maintain a flat back. Your starting position will have your palms facing forward.
    Use both your elbows and shoulders to press the weight directly overhead.
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