Things You'll Need:
- Dumbbells
- Barbells
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Step 1
Stand straight with your feet shoulder-length apart, your head up and your chin out. Your arms should be at your sides while holding a dumbbell in each hand. Inhale and raise the dumbbells straight up to shoulder level. Exhale and return them to the starting position.
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Step 2
Remain in the same position as you were for step 1, but rest the dumbbells on your thighs. Inhale and raise the dumbbells at a 45-degree angle to shoulder level. Exhale and return to starting position.
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Step 3
Do dumbbell lateral raises. With palms facing in, rest the dumbbells on your thighs. Inhale and raise your arms straight out until your reach shoulder level. Exhale and return to the starting position.
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Step 4
Place a dumbbell in each hand and raise them to shoulder level with your palms facing your body. As you are pushing the weight up, rotate both hands at the same time and turn your thumbs inward. By the end of the repetition, your palms should face away from your body. Lower the weight, reversing the motion and return to the starting position.
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Step 5
Perform a military press. Grasp a barbell in an overhand grip. Hold it at shoulder level. Your hands should be slightly wider than your shoulders, and your forearms should be perpendicular to the floor. Raise the barbell until your shoulders lock, and then lower to the starting position. You can perform this exercise while sitting on a weight bench or from a standing position.
