SEATED DUMBBELL SHOULDER PRESS 

The seated dumbbell shoulder press is a free weights exercise that primarily targets the shoulders and to a lesser degree also targets the chest and triceps.

The only equipment that you really need is the following: dumbbells and incline bench.

Step 1: Grab a pair of dumbbells and sit down on a upright bench (90-degrees). Rest dumbbells on your thighs.

Step 2: Begin exercise by bringing the dumbbells up to your shoulders... This can be done by quickly raising one leg at a time to assist in getting the dumbbells up to your shoulders (Do not try to just raise them up with just your arms).

Step 3: Dumbbells should now be just above your shoulders with palms facing forward and elbows perpendicular to the floor.

Step 4: Now, start exercise by taking a deep breath and then exhaling as you push dumbbells straight up above your head. Pause, then lower weight back down to shoulders and repeat.

Step 5:  Repeat for 3-4 sets of 10-12 repetitions.

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PLATE FRONT RAISEs INTO MARIO KARTS

Plate front raises into Mario Karts are an effective free weights exercise that primarily targets the shoulders and to a lesser degree also targets the middle back and triceps.

The only equipment that you really need for this exercise is the following: weight plates

Step 1: Grab a plate and stand upright with your feet shoulder width apart.

Step 2: Raise the plate up in front of your face

Step 3: Turn the plate from left to right  

Step 4: Bring the plate back down to the starting position

Step 5: This completes one repetition

Step 6: Repeat for 3-4 sets of 10-12 repetitions.

Looking for more great shoulder workouts?  Check out our shoulder workouts exercise library.

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FORWARD RAISE WITH STATIC HOLD 

The forward raise with static hold primarily targets the shoulders

The only forward raise with static hold equipment that you really need is the following: Dumbbells

Step 1: Stand with dumbbells in hand. Raise one arm to the side and hold this position.

Step 2: Raise your other arm straight out in front of you until it is parallel to the ground. Pause, then lower back down to the starting position.

Step 3: This completes one repetition

Step 4: Repeat for 3-4 sets of 10-12 forward raises 

Step 5: Switch arms when you have completed 10-12 repetitions

Looking for more great shoulder workouts?  Check out our shoulder workouts exercise library.

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 DUMBBELL LATERAL RAISE 

The seated dumbbell lateral raise is a free weights exercise that primarily targets the shoulders and to a lesser degree also targets the middle back and traps. 

The only seated dumbbell lateral raise equipment that you really need is the following: Dumbbells and flat bench.

Step 1: Grab a pair of dumbbells and sit at the end of a bench. Let dumbbells hang down at arm's length. Palms facing each other.

Step 2: Bend over at your hips until your torso is slightly above parallel to the ground. Back should be straight with a natural arch in the lower back.  Gaze should be looking a few feet in front.

Step 3: Begin exercise by raising arms straight out from your sides until they are in line with your shoulders, without moving your torso. Pause, then lower weight back down to starting position.

Step 4: Repeat for 3-4 sets of 10-12 repetitions.

Looking for more great shoulder workouts?  Check out our shoulder workouts exercise library.

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SINGLE ARM CABLE SQUAT ROW

Step 1: Hook the handle up to the cable machine and place the handle at a notch about waist height.

Step 2: Grab the handle with one hand and pull it out so that the cable is tight.

Step 3: With your arms extended bend at the knees and squat down till your knees make a 90 degree angles.

Step 4: while holding the squat position, pull the handle straight back and pinch your shoulder blades together.

Step 5: Complete 3-4 sets of 10-12 rows while holding the squat position then switch to complete 10-12 rows on the opposite side.

Check out our full list of back exercises.

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