fit4eva.com

lose weight, build muscle, look and feel great!

One Arm Front Cable laterals

Areas Worked

Front of Shoulder

Although you will get ample work for this area when you do your chest work you MAY still want to add this as some isolation work.
Stand facing away from a cable set to a low position. With one hand hold onto frame for support and balance. Grab handle with a palms-backward grip allowing arm to go back whilst still maintaining tension on the cable. Start to pull forward and up as high as comfortably possible. Squeeze at the top of the movement. Return to the start position. Repeat on other arm. 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.

Dumbbell Front Laterals

Areas Worked

Front of Shoulder

Although you will get ample work for this area when you do your chest work you MAY still want to add this as some isolation work.
Bend down carefully and grab two dumbbells. Hold them to your side using a palms-backward grip. With a straight arm start to pull forward and up in an arc as high as comfortably possible. Squeeze at the top of the movement. Return to the start position. Repeat on other arm. Breath out on the pulling phase and in on the return phase. You may alternate these one arm at a time for even better isolation.


Perform Sets of 10 - 15 Reps

Posture

Back neutral, Eyes to the horizon and Abs tight.

Barbell Front Laterals

Areas Worked

Front of Shoulder

Although you will get ample work for this area when you do your chest work you MAY still want to add this as some isolation work.
Bend down carefully and grab a barbell. Hold the bar on the front of your upper leg using a palms-backward, shoulder-width equidistant grip. With straight arms start to pull forward and up in an arc as high as comfortably possible. Squeeze at the top of the movement. Return to the start position. Repeat on other arm. 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.

Arnold Press

Areas Worked

Front and Middle of Shoulder, Back of upper Arm.

I thought I would add this exercise because one of the best proportioned bodybuilders of all time Arnold Schwarzenegger popularised this exercise. Hence the name the 'Arnold Press'. Its a specialist movement because it works the front part of the Shoulder on the lower half of the movement then shifts the tension over to the middle part of the Shoulder during the upper half of the movement.

Grasp two dumbbells off the floor. Sit on the end of a bench. Lift the dumbbells up with a palms-backward grip as if you were at the finish position of a curl. Start to push up twisting your wrists outward and bringing your elbows out finishing with  a palms-forward grip and the dumbbells above your head. Return to the start position. Breath out on the pushing phase and in on the return phase.

Perform Sets of 10 - 15 Reps

Posture

Back neutral, Eyes to the horizon and Abs tight.