Profile: Compound exercise for the
front and side shoulder muscles
Suitability: Beginner / Intermediate
/ Advanced
Target Muscles:
anterior and lateral deltoids
Equipment: dumbells,
bench, mirror
Start / End Phase
Mid Phase
Use a weight that allows you to
control the exercise with strict form suited to your training goals.
Position the bench so it is upright
and leaning slightly back. Face the mirror
Sit on the bench, take the dumbells
off the floor and rest them on your thighs
Lift the dumbells towards your chest
with your palms turned in, when your reach your chest turn your wrists away
from you. Ensure your lower back is in contact with the bench at all times
Inhale, then exhale whilst pressing
both dumbells to a point over your head in a pyramid type action but do not
lock out at the top
Inhale whilst lowering the dumbells
to chin level
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