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| One Arm Shoulder Press |
Preparation
Stand with dumbbells positioned near shoulder with elbow below wrists.
Movement
Press dumbbell upward until arm is extended overhead. Lower to side of shoulder and repeat.
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| UP-Right Row |
Grasp a barbell with an overhand grip that is slightly less than shoulder width.
Movement
Use the sides of your shoulders to lift the bar, raising your elbows up and to the side.
Lower the bar back down to the starting position.
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| Seated Rear Delt Fly |
Preparation
Sit on edge of bench. Bend over and rest torso on thighs.
Grasp dumbbells with each hand under legs.
Movement
Raise upper arms to sides until elbows are shoulder height.
Lower and repeat.
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| Side Plank Lateral Raise |
Preparation
Start in a side plank, hold a light dumbbell in your top hand.
Bring weight in front of the center of your core.
Movement
lift weight up to shoulder height. Return to starting position.
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| Side-Front Raise Combo |
Preparation
Stand with feet shoulder width apart, dumbbell in each hand and palms facing in.
Movement
Raise your arms out to your sides until they are at shoulder level. Return to starting position.
Raise your arms back up, straight out in front of you. Return to starting position.