Wellness Positive

Descriptions of the Exercises:

  This section contains detailed descriptions and images showing you exactly how to do the various body building exercises and muscle development workouts in this program - here you will find not only the exercises listed in the 'weekly schedule' but also many other optional exercises such as dumbbell curls and lateral raises as well. We trust these images and instructions will help you do the exercise programs for the different muscle groups correctly, and aid your body building efforts...

Shoulder Exercise 2) Lateral Raises

  Lateral Raises are the best exercises for building up the outside of the shoulder muscle and thus broadening the shoulders. This gives you a very broad shouldered look, and contributes to the classic 'v' shaped body.

  You use dumbbells for this exercise, one held in each hand. You should not begin this exercise until you're already lifting a considerable weight in the shoulder-press, and have already begun to build up basic mass in your shoulders. Once you have built this basic mass, on days you do shoulder-press, you can do six sets of shoulder press and four sets of lateral-raises.

Step 1:

  Hold your dumbbells in each hand and bring the weights together in front of you. Your palms should be facing each other. Look at the image below..

Step 2:

  Now, bending your elbows slightly, lift the dumbbells in a quarter circle to a point slightly higher than your shoulders. DO NOT swing the dumbbells up - rather, raise them slowly, using the muscles of the shoulders to raise them. You must feel the strain in your shoulders when you do this exercise.

Step 3:

  Now return the dumbbells to the starting position, lowering them in a quarter circle in a controlled manner.