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Shoul­der press

Sit on a bench and bring dumb­bells up and out­wards one at a time to shoul­der height with your palms fac­ing for­ward.

Press the dumb-bells to­wards the ceil­ing then slowly re­turn them to the start­ing po­si­tion. Sin­gle arm row

Place your left hand and left knee on to a flat sur­face.

Grab a dumb-bell with your right hand and slowly bring it up to the side of your chest while keep­ing your back straight.

Pause for a sec­ond then lower it back down to your start po­si­tion. Lat­eral raises

Stand with dumb-bells in each hand, then lift them out to your sides with a slight bend in your el­bows.

Raise your hands un­til par­al­lel with your shoul­ders, then lower the dumb-bells to start­ing po­si­tion.

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