Superman Delt Fly

Related to Superman Delt Fly

Lying Incline Shoulder Press [6]

Incline Rear Delt Fly [7]

Step 1: Pick up the dumbbells off the floor or off the rack using a neutral grip (palms facing in). When grasping the dumbbell, wrap your thumbs around it tightly. Sit down on an incline bench so your face is facing the bench (the opposite way of an incline press). The dumbbells should be at your sides.   Step 2: Keeping your knees slightly...

1 Arm Lateral Raise [8]

Step 1: Pick up one dumbbell off the floor or off the rack using a neutral grip (palms facing in). When grasping the dumbbell, wrap your thumbs around it tightly. The dumbbell should be directly in front of you (with your palms still facing in).   Step 2: Keeping your knees slightly bent, your arms slightly bent and your lower back tight and...

Full Lateral Raise [9]

Step 1: Pick up the dumbbells off the floor or off the rack using a neutral grip (palms facing in). When grasping the dumbbell, wrap your thumbs around it tightly. The dumbbells should be directly in front of you and touching (with your palms still facing in).   Step 2: Keeping your knees slightly bent, your arms slightly bent and your lower...

Lateral Raise [10]

Step 1: Pick up the dumbbells off the floor or off the rack using a neutral grip (palms facing in). When grasping the dumbbell, wrap your thumbs around it tightly. The dumbbells should be directly in front of you and touching (with your palms still facing in).   Step 2: Keeping your knees slightly bent, your arms slightly bent and your lower...

Vertical Dumbbell Front Raise [11]

Step 1: Pick up the dumbbells off the floor or off the rack using a neutral grip (palms facing in). When grasping the dumbbell, wrap your thumbs around it tightly. The dumbbells should be directly in front of you and touching. With the vertical dumbbell front raise, your palms will be facing each other throughout the entire movement.   Step 2...

Full Frontal Dumbbell Raise [12]

Step 1: Pick up the dumbbells off the floor or off the rack using a neutral grip (palms facing in). When grasping the dumbbell, wrap your thumbs around it tightly. The dumbbells should be directly in front of you and touching (with your palms now facing your body).   Step 2: Keeping your knees slightly bent, your arms slightly bent and your...

Dumbbell Front Raise [13]

Step 1: Pick up the dumbbells off the floor or off the rack using a neutral grip (palms facing in). When grasping the dumbbell, wrap your thumbs around it tightly. The dumbbells should be directly in front of you and touching (with your palms now facing your body).   Step 2: Keeping your knees slightly bent, your arms slightly bent and your...

Upright Rows [14]

Step 1: After loading weights on an EZ-Curl bar, pick up the bar with a double overhand grip (palms facing you). Keep a close grip to ensure shoulder safety, placing your hands inside the curved portion of the bar. The bar should be at thigh level and will remain close to your body throughout the movement.   Step 2: Keeping your knees and...

Military Seated Dumbbell Press [15]

Step 1: Place dumbbells at the end of the bench, by your feet, and then pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly   Step 2: Lift up each leg to give the dumbbells momentum...

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