Standing One Arm Cable Front Raises
Set the cable level closest to the ground, pin a suitable weight and position yourself adjacent to the stack.
Take hold of the cable handle with the hand that is closest to the stack, palms facing downward. You should be facing outwards from the stack so that the cable handle moves up and away from your body when you lift. Your arm is extended and at the side of your body. This is your starting position.
Keeping your core tight, your torso straight and feet flat on the floor, raise your arm upward and outwards in front of the body over 1-2 seconds until it is parallel to the floor. Breathe out as you lift and pause at the top for a second. Keep a slight bend in the elbow and position your non-lifting arm on your hip, chest or a bench to stabilise yourself.
Lower the palm back and down over 1-2 seconds as you breathe in and return to the starting position. Position yourself far enough away from the stack so that when you return to this position, the weight does not become stationary on the stack. This maintains the tension on your shoulder muscle.
Standing Two Arm Dumbbell Front Raises
Take hold of suitable weight dumbbell, keep your core tight, your torso straight and stand with your feet flat on the floor.
Grip the dumbbell with overlapped hands so palms face inward. The arms are extended down, holding the dumbbell in front of the groin. This is the starting position.
From this position, raise the arms upwards over 1-2 seconds until the dumbbell is parallel to the floor. Breathe out as you lift and pause at the top for a second. Keep a slight bend in the elbow.
Lower the dumbbell back and down over 1-2 seconds as you breathe in and return to the starting position.
Standing Cable Rear Delt Fly
Pin the cable level at the highest setting, pin a suitable weight, take hold of the cable handles (cross body / opposite handle to cable) and position yourself in the centre of the rack. Keep your core tight, back straight and your feet flat on the floor. Your arms are straight out in front of you just above parallel to the ground. This is the starting position.
From the starting position, move your arms backward an outward over 1-2 seconds until you have reached full extension. Breathe out as you lift and pause at the end point of the motion for a second. Keep a slight bend in the elbow and your torso should remain stationary.
Reverse the arms forward and inward over 1-2 seconds as you breathe in and return to the starting position.
Standing Cable Bent Over Lateral Raises
Pin the cable level to the lowest setting, pin a suitable weight, take hold of the cable handles (cross body / opposite handle to cable) and position yourself in the centre of the rack. Keep your core tight and bend your torso forward from the hip joint. Your back should be almost flat and with a neutral spine (no arching/curling of the back either up or down). Your feet are flat on the floor, your arms hanging down perpendicular and your palms facing inward toward each other. This is the starting position.
From the starting position, raise the arms upward and outwards over 1-2 seconds until the your arms are parallel to the floor. Breathe out as you lift and pause at the top for a second. Keeping a slight bend in the elbow and palms tilted forward will maximise the effectiveness of the movement. Your torso should remain almost stationary.
Lower the arms back and down over 1-2 seconds as you breathe in and return to the starting position.
Standing Bent Over Lateral Raises
Take hold of suitable weight dumbbells, keep your core tight and bend your torso forward from the hip joint. Your back should be almost flat and with a neutral spine (no arching/curling of the back either up or down). Your feet are flat on the floor, your arms hanging down perpendicular and your palms facing inward toward each other. This is the starting position.
From the starting position, raise the arms upward and outwards over 1-2 seconds until the arms are parallel to the floor. Breathe out as you lift and pause at the top for a second. Keeping a slight bend in the elbow and palms tilted forward will maximise the effectiveness of the movement. Your torso should remain almost stationary.
Lower the dumbbells back and down over 1-2 seconds as you breathe in and return to the starting position.
Lying Dumbbell Lateral Raises
Take hold of a suitable weight dumbbell and lie sideways on a flat bench, propping yourself up onto your elbow so it is perpendicular to the bench. The dumbbell should rest sideways on your upper thigh. This is the starting position.
From the starting position, raise the arms upward keeping a slight bend in the elbow and breathing out as you lift. Pause at the top for a second. The "top" of the movement is when the shoulder joint is at a 90 degree angle to the body (for a larger range of motion, you may start the dumbbell either just in front of the thigh or behind the glute).
Lower the dumbbell back and down to the starting position.
Machine Lateral Raises
Pin a suitable weight then position yourself into the machine. Keep your core tight, your torso straight and your feet flat on the floor. This is the starting position.
Raise the elbows upward and outwards over 1-2 seconds until your arms are just above parallel to the floor. Breathe out as you lift and pause at the top of the movement for a second.
Lower your elbows back and down over 1-2 seconds as you breathe in and return to the starting position.
Standing One Arm Cable Lateral Raises
Pin the cable level closest to the ground, pin a suitable weight and position yourself adjacent to the stack.
Take hold of the cable handle with the hand that is furthest from the stack, palms facing inward. This is your starting position.
Keeping your core tight, your torso straight and feet flat on the floor, raise your arm away from the midline of the body, upward and outwards over 1-2 seconds until it is just above parallel to the floor. Breathe out as you lift and pause at the top for a second. Keep a slight bend in the elbow and position your non-lifting arm on your hip, chest or a bench to stablise yourself.
Lower the palm back and down over 1-2 seconds as you breathe in and return to the starting position. Position yourself far enough away from the stack so that when you return to this position, the weight does not become stationary on the stack. This maintains the tension on your shoulder muscle.
Standing Dumbbell Lateral Raises
Take hold of suitable weight dumbbells, keep your core tight, your torso straight and stand with your feet flat on the floor. The dumbbells are at your side and palms face inward. This is the starting position.
From the starting position, raise the arms upward and outwards over 1-2 seconds until the dumbbells are parallel to the floor. Breathe out as you lift and pause at the top for a second. Keeping a slight bend in the elbow and palms tilted forward will maximise the effectiveness of this movement.
Lower the dumbbells back and down over 1-2 seconds as you breathe in and return to the starting position.
