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25
Shoulder Exercises
Standing Shoulder Press
Lateral Raise
START ACTION
START
• Grab the dumbbells with the
palms facing each other.
• Stand with your feet slightly wider
than shoulder width apart.
• Maintain an erect spinal
alignment with the chest lifted,
abs tight and a slight curve in the
lower back.
• Raise arms directly outward,
then upward, to approximately
shoulder height.
• Lift your hand and elbow at the
same speed.
• Do turn or rotate your arms while
raising them.
• Keep the side of your arm/elbow
facing out/up throughout the
movement.
FINISH
START ACTION
START
• Grab the dumbbells and stand up
straight.
• Keep your chest lifted, abs tight
and a slight arch in the lower
back.
• Raise the dumbbells to shoulder
height, keeping your palms facing
forward.
• Upper arms should be 90 degrees
away from your torso and your
elbows should be bent to 90
degrees, as shown.
• Straighten your arms slowly over
your head, focusing on moving
your elbows up and inward
toward your ears.
• Straighten your arms slowly over
your head, focusing on moving
your elbows up and inward
toward your ears.
• Slowly return to the starting
position, keeping tension on your
front shoulder muscles through
the entire motion.
FINISH
Muscles worked
Front deltoid, upper traps and triceps
Success tips
• Keep knees slightly bent.
• Keep abs tight and a good spinal
alignment.
• Do not increase the arch in the lower
back as you raise your arms. Keep
your spine steady.
Muscles worked
Front and middle deltoids
Success tips
• Do not swing the arms upward or
move the trunk during the motion.
• Maintain good spinal alignment.