Arnold Dumbbell Presses:  named after guess who, these reps are guaranteed to strengthen your deltoid

and trapezius muscles.  (3 sets of 10 reps)

• Select a bench/seat with an upright back support.  Your feet should be firmly on the ground.

• Grasp dumbbells in front of you, palms facing body, elbows flexed.

• Raise dumbbells by extending your elbows up - internally rotate your shoulders to a straight arm position.

• Lower the weights as you rotate your shoulders back to the starting position.

Dumbbell Lateral Raises:  (3 sets of 10 reps)  With this exercise, form is much more important than lifting

 heavy.  Use a weight that you can control - don't swing the weight into place!

• Stand upright with your feet shoulder width apart and your knees slightly bent.

• Let your arms hang in front of your body with each hand holding a dumbbell, ends facing front to back.

• Lift your arms out and away from your body, using your shoulders, until your hands are at shoulder height. When you reach the top position the arms and body should resemble the letter "T".  Your elbows should remain in the same 'bend' thru-out the repetition.

• Lower your arms, using the shoulders, back to the starting position.

Smith Machine Upright Row:  This is great for overall shoulder, neck and trap strength. Try to increase the

weight you lift with each set you perform. (3 sets of 10 reps)

• Position the bar at approximately waist height.

• Stand grasping the smith bar with a shoulder width or slightly wider grip.  Disengage bar.

• Elevate elbows as high as possible, pausing at the top.

• If this exercise causes discomfort in your wrists, try changing the width of your grip.

Disclaimer:  These exercises and tips are posted only for your personal reference and are suggestions only.  All information on these pages is presented on an "as-is" basis and makes no representations or warranties of any kind. Pensacola Power Inc. and it's affiliates will be, in no way, held responsible for any injuries or accidents that occur while performing these suggested exercises.  As always, seek advise from a qualified medical professional before beginning a new fitness program.