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1. Alternating Front Raise
Works: front of shoulders
- Stand with your feet hip-width apart, and a medium dumbbell in each hand. Place your arms by your sides, palms facing inward. Tighten your abs.
- Keep your left arm straight as you raise it to shoulder height (shown).
- As you return your left arm to its starting position, raise your right arm to shoulder height. Continue to alternate between left and right arms. Do eight to 12 reps for each arm.
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2. Wood Chops
Works: front and sides of shoulders, plus front and sides of abs
- Stand with feet hip-width apart, abs tight. With both hands, grip the ends of one medium dumbbell. Place your arms straight down toward the floor with hands and the dumbbell in front of your left hip. Knees should be slightly bent.
- Without arching your back, rotate your torso and pivot onto the ball of your left foot as you turn slightly toward the right. Keep both arms straight while you raise them diagonally across your body from your left hip to overhead on your right side. Hold for two seconds, keeping abs tight.
- Slowly return to starting position. Do five to 10 reps; switch sides.
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3. Modified Upright Row to Overhead Arm Press
Works: front, sides and back of shoulders
- Stand with your feet hip-width apart, your knees slightly bent, and a medium dumbbell in each hand. Place your arms down in front of thighs with palms facing you. Roll your shoulders back and down to keep them from raising up or rounding forward. Move your arms up and along the front of your body while bending arms at the elbows away from your sides as you raise the dumbbells to chest height. Palms should be facing you. Stop when your upper arms are parallel to the floor (shown, left)
- From there, flip your arms and the dumbbells directly upward so your elbows are now pointing down toward floor, and you’re holding the dumbbells above your shoulders. Straighten your arms as you raise them over your head (shown, right).
- Reverse this sequence by lowering arms back to shoulder height, palms forward, elbows pointing to floor.
- Hold elbows so they once again point out from your right and left sides (as at top). Then lower your arms down to the starting position with your palms facing you. Do eight to 12 reps.