Side Lying Lateral Raises

Lie on one side on the floor or on a bench holding a dumbbell with an overhand grip:

  • Inhale and raise the arm to vertical.
  • Exhale at the end of the movement.

Unlike standing raises, which progressively work the muscle to maximum intensity at the end of the movement (when the arm reaches horizontal), this exercise works the deltoid differently by focusing the effort at the beginning of the raise. Sets of 10 to 12 repetitions work best.

Comment: This movement contracts the supraspinatus, the muscle mainly responsible for initiating abduction. Varying the initial position (dumbbell in front of or behind the thigh) allows you to work all the deltoid fibers.

Front Dumbbell Press

Sit on a bench, keeping the back
straight. With elbows bent and pointing forward, hold the dumb- bells at shoulder level with an underhand grip (thumbs pointing away from each other):

  • Inhale and extend the arms vertically while rotating 180 degrees at the wrists, bringing them into an overhand grip (thumbs pointing toward each other).
  • Exhale at the end of the movement.

This exercise solicits the deltoid, mainly the anterior deltoid, as well as the clavicular head of the pectoralis major, triceps brachii, trapezius, and serratus anterior.

This exercise may be performed seated against a backrest to help prevent an excessive arch in the back, standing, and alternating arms.

Comment: Working with the elbows pointing forward prevents excessive friction, which triggers inflammation in the shoulder that can eventually develop into a more serious injury.
This movement is recommended for people with weak shoulders and is meant to replace more intense exercises, such as classic dumbbell extensions with the elbows pointing to the sides or extensions from behind the neck.

Seated Front Press

Sit with the back straight and hold the bar with an overhand grip, resting it across the upper chest:

  • Inhale and extend the bar vertically.
  • Exhale at the end of the movement.

This fundamental exercise mainly uses the anterior and lateral deltoids, clavicular head of the pectoralis major, triceps brachii, serratus anterior, trapezius and, deeper in, the supraspinatus.

You can also perform this exercise standing, as long as you keep the back straight, avoiding excessive curvature of the lumbar spine. Extending the barbell with the elbows forward isolates the anterior deltoid.
Extending the bar with the elbows spread apart isolates the middle deltoid.
You can use various machines for this exercise.


  • Dumbbell Seated Front Press – Performed with dumbbells instead of a barbell, this variation allows for a greater range of motion and increased activation of stabilizing muscles.
  • Seated Arnold Press – Named after Arnold Schwarzenegger, this variation involves rotating the hands as you press the weight overhead, hitting the front, middle, and rear deltoids.
  • Seated Dumbbell Lateral Raise & Press – This exercise combines a lateral raise with a front press, targeting the lateral and front deltoids.
  • Seated Smith Machine Press – This variation uses a Smith machine for stability and can be used to progress to heavier weight.

Triceps Dips

Suspend the body between two benches by placing the hands on the edge of one bench and the feet on the edge of the other bench:

• Inhale, then dip by bending the elbows and rise by extending the forearms.
• Exhale at the end of the movement.

This exercise works the triceps and pectorals as well as the anterior deltoid.
Resting weights on top of the thighs increases the difficulty and intensity of the dip.

Triceps dips are a versatile exercise that can be performed with or without added weight, making it suitable for all levels of fitness.

By controlling the descent and ascent, you can challenge the triceps and make the most of this effective exercise.