Lateral raises are effective shoulder exercises requiring only dumbbells or resistance bands. Select appropriate dumbbell size and focus on muscle tone rather than heavy weights. Stand with legs shoulder-width apart or in split stance. Keep core engaged and shoulders slightly retracted
Select appropriate weights based on training goals (8-20 repetitions). Use slow, controlled movements for better muscle development. Maintain proper form and body position to prevent injury
Intermediate-level exercise targeting back, shoulders, triceps, and hips. Requires dumbbells and involves five joint actions. Beginners can start with light weights
Place step close to ground with heels over edge. Stand with feet planted on step edge, core engaged. Distribute weight to balls of feet, lower heels below step. Repeat until tired
Reverse fly targets rear shoulders and upper back muscles. Exercise requires only dumbbells and is suitable for beginners. Improves posture, stability, and strength when performed correctly
Primary target is anterior deltoids, engaging lateral deltoids and triceps. Also engages trapezius and upper back muscles