Dumbbell Side Lying Lateral Shoulder Raise

  1. Set a bench to a low angle
  2. Set one leg off the short edge and the other off the front edge or both together in front
  3. Lay on one side of torso and arm, placing non-working arm on thigh
  4. Hold dumbbell with pink and edge of hand against one side of weight
  5. When the arm is in a working position it will be slightly bent, when it crosses down to thigh it will be straighter
  6. Keep wrist stiff to control weight, bringing it in alignment with side of body

 

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Dumbbell Lateral Shoulder Raise

  1. Begin with heels together & toes apart, legs in a stagger or under hips
  2. Sightly bend knees and hips
  3. Hold dumbbells at back edge of bar so pinky and side edge of hand are presses against one side of the weight
  4. Start with dumbbells in front of hips with the opposite sided of where hands are together at a peak – the pinkies will be far apart
  5. Raise dumbbells up slightly above shoulder height
  6. Return to “v” position at hips

 

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Dumbbell Lateral Lunge

  1. Begin standing with feet under hips, toes facing forward, dumbbell in one hand
  2. Step to the side with the opposite leg to hand with weight, keep toes facing forward, hips and shoulders square
  3. Bend the leg that is moving, keep the stationary leg straight
  4. Tap the floor with the dumbbell, keeping chest tall
  5. Press off the foot of the leg that’s lunged to side to return to center
  6. Repeat/alternate

 

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