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Bent-Over Dumbbell Raise

Areas Worked

Back of Shoulder and Middle Back

Feet about hip to shoulder width apart. Bend over and forward as far as you can go, so your torso is close to parallel to the floor. Bend your knees slightly and keep back arched slightly inwards. Hold dumbbells at arm's length straight down. Pull dumbbells straight up to your sides keeping your elbows out. Concentrate on squeezing with your middle back. Return slowly to starting position. Breath out on the pulling phase and in on the return phase.

Perform one set of 10 - 15 reps

Posture : Back flat, Head at 45 degree angle, Abs tight.

Prone Dumbbell Raise

Areas Worked

Back of Shoulder, Middle of Upper Back


Lay prone with chest in contact with the top of the bench. (Set bench height as parallel to the floor as possible but still allowing full range of motion for the exercise). Grasp two dumbbells, using a palms-inward grip start to move dumbbells upward and out in a arc away from your body, maintaining a vertical lower arm throughout. Squeeze momentarily at the top of the movement. Return to start position. Breath out on the pulling phase and in on the return phase.

Perform Sets of 10 -15 Reps

Posture

Back flat, Eyes around 45 degrees downward and Abs tight.

Rear Delt Machine Rows

Areas Worked

Back of Shoulder and Upper Back

Sit into a Rowing machine. Adjust the front pad so you can reach the handles but still allowing for a stretch. And also allowing a slight bend in the leg when legs are positioned on peddles. Using a palms-downward grip, thumbs around the bars and keeping elbows up start to pull toward you as far as comfortably possible. Then return to the start position. Breath out on the pulling phase and in on the return phase. You may maintain tension on the target muscle by leaving a slight bend in the arm at the bottom of the movement.

Perform Sets of 10 - 15 Reps

Posture

Back Neutral, Eyes to the horizon and Abs tight.

Prone Barbell Raise

Areas Worked

Back of Shoulder, Middle of Upper Back and Side of Upper Arm

Lay prone with chest in contact with the top of the bench. (Set bench height as parallel to the floor as possible but still allowing full range of motion for the exercise). Grasp a barbell, using a palms-backward wide equidistant grip and keeping elbows out and away from your body start to move barbell upward toward your chest. Squeeze momentarily at the top of the movement. Return to start position. Breath out on the pulling phase and in on the return phase.

Perform Sets of 10 -15 Reps

Posture

Back flat, Eyes downward and Abs tight.

Rear Delt machine Flyes

Areas Worked

Back of Shoulder and Upper Back

Sit into a Flye Machine. Pull the adjuster pins down and move the handles around so they are positioned in front of you. Adjust seat so shoulders are in line with handles. Take a palms-inward grip and with a slight bend in each arm start to pull handles out and back as far as comfortably possible. Return to the start position. Breath out on the pulling phase and in on the return phase.

Perform Sets of 10 - 15 Reps

Posture

Back neutral, Eyes to the horizon and Abs tight.

Bent-Over Barbell Raise

Areas Worked

Back of Shoulder, Middle Back and Side of Upper Arm.

Feet about hip to shoulder width apart. Bend over and forward so your torso is close to parallel to the floor. Bend your knees slightly and keep back arched slightly inwards. Hold a barbell at arm's length straight down. Pull straight up toward your chest keeping your elbows out. Concentrate on squeezing with your middle back. Return slowly to starting position. Breath out on the pulling phase and in on the return phase.

Perform one set of 10 - 15 reps

Posture

Back flat, Head at 45 degree angle, Abs tight.

Bent-Over Cable Laterals

Areas Worked

Back of Shoulder and Middle of Upper back.

Stand with a shoulder-width stance, cross your arms, grab two cable handles, bend over maintaining a posture where your back is parallel to the floor. With your arms slightly bent start by pulling handles away from your body and upward keeping elbows forward. Squeeze at the top. Return to start position. Breath out on the pulling phase and in on the return phase.

Perform Sets of 10 - 15 Reps

Posture

Back Flat, Eyes down or 45 degrees and Abs tight.

Bent-Over Dumbbell Lateral Raises

Areas Worked

Back of Shoulder and Middle Back

Feet about hip to shoulder width apart. Bend over and forward as far as you can go, so your torso is close to parallel to the floor. Bend your knees slightly and keep back arched slightly inwards. Hold dumbbells at arm's length straight down. Pull dumbbells up and away from your body in an arc keeping your elbows out. Concentrate on squeezing with your middle back. Return slowly to starting position. Breath out on the pulling phase and in on the return phase.

Perform one set of 10 - 15 reps

Posture

Back flat, Head at 45 degree angle, Abs tight.

Low-Pulley Cable Wide-Grip Row

Areas Worked

Back of Shoulder, Middle of Back and Side of Upper Arm

Sit facing a cable set at a low position. Set a block between you and the cable to rest your feet against and to also allow a good stretch forward. Attach a Lat-Pulldown bar to a cable. Grab hold of bar using a palms-downward, wide, equidistant grip. With a slight bend in your leg start to pull the bar toward your abdomen keeping your elbows in to your sides. Return to the start position. Breath out on the pulling phase and in on the return phase.

Perform Sets of 10 - 15 Reps

Posture

Eyes to the horizon and Abs tight.