Lateral Arm Raise
NoBS FORM: Upper Body
•
23s
Stand tall, a dumbbell in each hand. Arms are at your sides, palms facing in. Position your feet roughly hip-distance apart. Check your posture—roll your shoulders back, engage your core, and look straight ahead. Raise your arms simultaneously just a couple inches out to each side and pause. This momentary pause should help ensure you disengage your trapezius muscle from the movement, targeting the deltoids as intended. Lift the dumbbells up and out to each side, keeping your arms almost completely straight, stopping when your elbows reach shoulder-height and your body is forming a "T" shape. Breathe in as you lift. Pause and hold for a second at the top of the movement. Lower the weights slowly (take about twice as long to lower the weights as you took to lift them), bringing your arms back to your sides. Breathe out as you lower the dumbbells.
Up Next in NoBS FORM: Upper Body
-
Lateral Arm Circles
Stand with your feet shoulder-width apart and extend your arms parallel to the floor. Circle your arms forward using small controlled motions, gradually making the circles bigger until you feel a stretch in your triceps.
Reverse the direction of the circles after some time. -
Front Raise
Lift the weights upward while inhaling. Your arms are extended, palms facing down, with a slight bend in the elbows to reduce the stress on the joints. Pause briefly when your arms are horizontal to the floor. Lower the dumbbells to the starting position (at the thighs) with a slow and controlled...
-
Tricep Kickback
You can do this seated or standing. Keep your back nice and flat. Bend your elbows up and out, keeping your arms nice and straight with your elbows close into your body.
