DB Shoulder Press
1.Adjust the bench to support your back, hold a pair of dumbbells at shoulder level with your palms facing forward and elbows out to the sides, not in front of your torso. 2. Keeping your elbows slightly in front of the body but still pointed out to the sides, press the dumbbells straight up overhead by contracting your shoulder muscles and extending your elbows. 3.Stop just shy of full elbow lockout at the top, then slowly lower the weight back down to the start position.
DB Rotator Cuffs
1. Hold the center of DB grip with both hands 2. Keep your arms in 90 degree angle 3. Start with your hands close together, rotate outwards while keeping your elbows close to your torso. 4. Rotate to 45 degree angle (there is no need to go too far with your hands) 5. Return slowly to starting position
BB Upright Row
1. Hold a barbell with an overhand grip, and hold the weight in front of your thighs with your palms facing your body. Keeping the weights as close to your body as possible, pull the barbell up towards your chest. 2. As you pull the bar upwards make sure your elbows come up first to engage your shoulders, pause for one to two seconds 3. Slowly return back to your starting position.
DB Later Raises
1. Stand tall with your feet hip-width apart, holding a pair of dumbbells at arms’ length by your sides, palms facing inward. 2. Maintaining a slight bend in your elbows, raise your arms directly out to your sides, pointing pinky fingers outwards until they’re at shoulder level (your palms should be facing downward at the top of the movement). 3.Slowly lower the weights back to the starting position