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

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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.

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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.

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SEATED ROW

Step 1: Sit down on the low row with your knees bent and grasp the cable attachment. It often has a triangle handle, but it may be a bar.

Step 2: Position yourself with your knees slightly bent and so that you have to reach to grab the handle with outstretched arms yet without curling the lower back over.

Step 3: Your back should be straight at all times, not bent, and you will want to keep your torso still throughout the exercise.

Step 4: Brace the abdominals and you’re ready to row.

Step 5: Complete 3-4 sets of 10-12 repetitions

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PLANK ROWS

Step 1: Take a dumbbell in each hand and get down into push-up position so that your toes are touching the floor and your hands holding yourself up on the dumbbells.

Step 2: Make your body into a straight line (Plank position).

Step 3: Pull the right arm dumbbell up to your chest while you balance yourself on the other arm.

Step 4: Complete 3-4 sets of 10-12 repetitions on each side.

 Check out our full list of back exercises.

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