Sit on a bench and hold dumbbells on your thighs, to start. “Kick” the dumbbells up to your shoulders or simply bring them slowly to shoulder level. Squeeze your shoulder blades together and stabilize your core as you press the weights overhead and slightly backward so they’re vertically aligned with the back of your head. Hold at the top for a moment, then lower back to your shoulders.

Stand with your feet around shoulder-width apart, holding a dumbbell in each hand by your sides, palms facing inwards. Engage your core and then raise your arms out to the sides, stopping when your arms are parallel with the floor. Have a soft bend in your elbows at the top and pause before lowering back to starting position.

Primary Muscles Targeted – Deltoids 

Other Muscles Utilised – Pectorals, Triceps and Core. 

1. Adjust the bench to a seated position and handlebars.
2. Sit down and place your back flat against the support.
3. Adjust the handles so they are at shoulder height.
4. Grip the handles and ensure your feet remain planted on the floor.
5. Push the handles upwards until the arms are extended.
6. Slowly lower the handles back to the starting position.

Muscles Targeted – rear deltoids 

• Hold a dumbbell in each hand and stand feet-shoulder width apart with a slight bend in the knees. 
• Hinge your hips backwards whilst maintaining a neutral spine 
• Keep your chin tucked 
• Your shins should be vertical and your upper body should be at 30 – 45 degree angle. 
• Lift your arms until your upper arm is even with your back. As you lift the dumbbells, squeeze your shoulder blades. 
• Slowly lower the dumbbells to the starting position.