Keep your head in line with your spine, upper arms … Switch sides and repeat. Skipping your warm-up can lead to movement imbalances, injuries and a sluggish workout performance. The weight of the dumbbells can vary but focus on maintaining good form before increasing the weight. Dumbbell exercises are great for at-home workouts because they don’t require much space. With a flat back and strong core, draw the dumbbells up towards your shoulders as you pull your elbows up toward the ceiling. It is one of the main reasons why working with dumbbells is so beneficial. For weight maintenance, cut back on cardio for a few weeks to focus on strength training exercises that increase metabolism and build lean muscle. Engage your core. They can be used in a wide variety of exercises and for nearly every muscle group. Step back with your right foot so that as you bring your right foot gently down to the ground, your left knee is stacked above your left ankle. Hold a pair of dumbbells by your sides with your palms facing your thighs. Flex the right knee slightly so that you can lower your hip and body until your thigh is almost parallel to the floor. With your toes turned forward (if mobility allows) and your feet completely flat on the floor, begin to shift your hips back and down into a squat. With your abs engaged, take a giant step to the right with your right foot, keeping your arms straight. Exhale and lift the dumbbells up in front of you until they’re at shoulder level. From this position, lower into a lunge by pushing your hips down and bending your back knee. Then, return the dumbbells back to the starting position. Hold the bottom position for 1-2 seconds, and push through your front foot to return to the starting position. In addition, dumbbells are great because you can add pairs of dumbbells at a time. The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. Bring your feet into a squat position or about shoulder-distance apart. Repeat on your left side. Step onto the box with your right foot while keeping your chest up. With your core contracted, press the weights directly toward the ceiling until your arms are straight. They’re effective for building muscles, strength, and endurance. Stand tall with a dumbbell in each hand. This is your start position. Don’t forget to keep your core tight and stable. Alternate between side for 3 sets of 10 repetitions. Almost all dumbbell exercises require you to stabilize your core before performing the lift. They knew then, what we know now. To do this exercise: With your palms facing forward, hold a dumbbell above each shoulder, at approximately chin height. Slide the right shoulder blade toward your spine, then bend your elbow to lift the weight towards your body. Step onto the box with your right foot. And with a long list of exercises you can do with dumbbells, it’s a must have piece of equipment for everyone. Keeping your right knee at a 90-degree angle, slowly raise your leg behind you until your thigh is almost parallel to the floor. For this exercise, you will need a bench or box to lie on. This dynamic movement using the mechanics of a deadlift plus a jump to bring the dumbbells from the ground to your shoulders. Try a shoulder routine with lateral raises, sideline lateral raises, medial deltoid raises, and anterior deltoid raises. Lift your shoulders off the ground, open the legs, and bring the dumbbell through your legs as if your chopping between the legs. This type of time domain allows for rest within each minute. 2. Lie back and bring the dumbbells to your shoulders with the palms facing toward your knees. These fitness modalities recognize what the ancient Greek did about dumbbell exercises, that they are beneficial for developing raw power and strength, creating balance between the right and left sides of the body, and that using dumbbells can be just as effective as training with a barbell. The workout can be performed for up to 12 weeks. Dumbbell chest press. Subscribe to our health and fitness newsletter! Lying flat on the floor, place your knees upwards and feet flat on the floor. Dumbbells for women are the … This is the starting position of a deadlift. Try these 20 best dumbbell weight exercises 1/ Floor press. Drive down into your feet to stand. Grab and hold a pair of dumbbells in each hand in front of your shoulders with your elbows bent. If you have a pair of dumbbells at home and are stuck with doing just biceps curls, this 20-minute dumbbell workout is what you need. Those four exercises will work almost your entire deltoid… As yoga continues to gain popularity in mainstream culture, it understandably passes through (sometimes oddly-specific) trends. Many people often skip warm-ups as they don’t see the benefit is adding that time to their whole workout. Holding two light dumbbells in your hands, come to the top of a push-up or plank position. Each movement on this list is also a great addition to any dumbbell workout routine and make for great dumbbell workouts for women. Stand with your feet hips distance apart and your toes forward. Need to get in better shape? Separate the hands and lower the dumbbells to the sides until you feel a stretch in your chest. This article is based on scientific evidence, written by experts and fact checked by our trained editorial staff. Return to the starting position and repeat for the prescribed number of repetitions. To perform this movement, you will need a step or a box that is between 15 and 20 inches or is at a height where when you place a foot on the box, that knee is in line with your hip. Keep your arms straight with a slight bend at the elbows. 4. These 7 dumbbell exercises hit the quads, hamstrings, glutes, biceps, triceps, back, shoulder AND core muscles. SPRI Dumbbells Hand Weights Set of 2 - Vinyl Coated Exercise & Fitness Dumbbell for Home Gym Equipment Workouts Strength Training Free Weights for Women, Men (1-10 Pound, 12, 15, 18, 20 lb) … If form is starting to break, reduce the number of reps per round or select a lighter set of dumbbells. Our team aims to be not only thorough with its research, but also objective and unbiased. Keep your torso tall and your core tight. Dr. Josh Axe is on a mission to provide you and your family with the highest quality nutrition tips and healthy recipes in the world...Sign up to get VIP access to his eBooks and valuable weekly health tips for FREE! Step 2: Lie back on the bench, your head at the elevated end, holding two dumbbells at arm’s length above your chest. in Exercise Science, as well as numerous certifications in nutrition and exercise including NASM, ACSM, and C.H.E.K. With strict editorial sourcing guidelines, we only link to academic research institutions, reputable media sites and, when research is available, medically peer-reviewed studies. Try 5 sets of 10 repetitions. (, The balance and stability required for many dumbbell exercises creates a scenario in which your mind and body must work together to perform these movements well. Try 3 sets of 8 repetitions. Rest 30 seconds and move on to the plyometric exercises, holding your lighter weight dumbbells. Strength or weight machines are built for average-sized individuals, so while some modifications can often be made, people with longer or shorter arms, for instance, can get injured by using improperly fitting machines. Pause for 1-2 seconds, then return to the starting position. Keep your core tight and your shoulder relaxed away from your ears. Djohny Alexandre holds a B.S. In this position, your elbows should point forward in a strong front rack position. Our team includes licensed nutritionists and dietitians, certified health education specialists, as well as certified strength and conditioning specialists, personal trainers and corrective exercise specialists. Lie on your back with the arms extended above your head and legs lifted toward the ceiling. This is your start position. Dumbbells can be used for a variety of exercises. A quality dumbbell bench press will also spruce up those triceps … Place your left hand on a surface about your waist height and hinge over at the waist. From goat yoga to…, The absolute best ab workouts for men to get ripped six-pack abs that target both the upper and…, Djohny Alexandre holds a B.S. So what are the best dumbbell workouts for women? are clickable links to these studies. These type of dumbbell exercises mimic our bodies functional movement like squatting, pressing and pulling. What are the best dumbbell exercises in general? Warning Signs & Remedies for This Running Problem, A Weak Psoas Muscle Could Be the Cause of that Back Pain, The Best Knee Strengthening Exercises to Relieve Pain, 6 Benefits of Jumping Jacks + Circuit Routine, 10 Chair Exercises for Seniors — for Better Strength and Mobility. Bend your knees slightly as you bow forward at the hips. Tips: You can use a Swiss ball to help support your body for balance. Shift your hips back and allow the dumbbells to slide down your legs. Hold onto the dumbbells by your side. Directions: Perform each heavy dumbbell exercise with no rest in between exercises. How to do it: Standing with feet shoulder-width apart, hold a dumbbell in your right hand in front of your shoulder. During the warm-up, perform the movements without external weight. For example, if you had a workout that called for 50 squats, 25 push-ups and 10, Unlike training with a barbell, dumbbell exercises offer you the chance to work unilaterally, meaning one arm or leg at a time. Stay on the toes of your back foot, using only for balance. You need a pair of dumbbells about 10-15 lbs each. There’s an infinite number of ways to build workouts with dumbbells. Pause for 1-2 seconds then lower them back to the starting position. 6. This improves not only your physical capacity but your mental capacity as well. ... Lower back to start. Dumbbells … Focus on holding form throughout each movement and each round. Grab a pair of dumbbells, and position your upper back on an “exercise ball” with your knees bent at the 90 degrees. A few adjustments and this bodyweight workout becomes much more challenging. One at a time, draw the dumbbell to the front of your shoulder and then return to the starting position. Keep your feet flat on the floor, and hold the weights right outside of your chest… How-to: Standing tall with feet under hips, hold weights by your sides in both hands (or hold onto the handle of a broom or mop like a barbell). Try 3 sets of 15 repetitions with a light to medium set of dumbbells. Lower the leg and return to the starting position. Alternate each step up through each set. Holding a dumbbell in each... 2/ RDL. Commit to performing this workout 3-4 days per week. This dumbbell exercise is a great exercise for improving your balance as well as your core and leg strength. Try 5 sets of 10 repetitions. But what’s the best dumbbell workout for women? Bring your feet to hips distance and keep your core tight and legs strong. A good warm-up increases your heart rate and blood circulation, warms up large muscle groups through dynamic stretching and muscle activation and prepares your mind for the upcoming workout. Working the long head and lateral heads of the tricep mucles from the elbow up to the … 4. On the flip side, just like any other piece of equipment, we want to make sure we are performing the exercises correctly when doing any dumbbell workouts and with proper form to prevent muscle imbalances and injuries. Note that the numbers in parentheses (1, 2, etc.) This four-week weight training workout routine will prove strength training for women … Be sure to keep your body in a straight line from your head to your heels and your head in line with your spine. *At the top of minute 6, being with 15x dumbbell front squats, then minute 7, begin with 10x dumbbell renegade rows, etc. Keep your knees slightly bent. Grab a pair of dumbbells at the arm’s length at your sides, with your palms facing one another. The versatility, mobility and accessibility of dumbbells make them a favored piece of equipment for individuals and group fitness classes. There’s no other at-home workout equipment that I recommend more highly than a set of dumbbells … or one of those all-in-one varieties. Grow your strength training library of equipment slowly and at your own pace. Bend the elbows slowly, bringing the … Then, step down with your left. This second workout includes a few dumbbell exercise for women’s chest, arms and shoulders. Use both hands to hold a 2 to 3 pounds dumbbell. Note that the numbers in parentheses (1, 2, etc.) Try 3 sets of 20 repetitions with a light to medium set of dumbbells. Turn your palms to face your legs. Stand holding dumbbells in front of your body with palms facing your legs. Once they are straight, bring your foot back into a standing position. Workout Routine - Dumbbells - … There are many different exercises you can do, and the weight can be easily adjusted to meet your needs. Hold two dumbbells and bring the bottom heads of the dumbbells to your thighs. Return to the starting position and complete the prescribed number of repetitions. Unlike training with a barbell, dumbbell exercises offer you the chance to work unilaterally, meaning one arm or leg at a time. Tighten your core (especially your abs and glutes) and drive the dumbbell … There are many exercises you can perform with dumbbells and though many of them are great free weight exercises, there are a number of exercises that fall into the category of functional training. Step 1: Elevate one end of a flat exercise bench on two or three heavy barbell plates, or a small box or step.The angle should ideally be 30 degrees or less. Repeat to complete the prescribed number of repetitions. Your body should form a straight line from your knees to your shoulders. Keep your left leg only slightly angled. Together, they boost your metabolism to burn calories and lose fat. Strength Training For Women: 30-Minute Home Workout. Try this 20-minute dumbbell workout routine for a week. Workouts that involve both dynamic upper and lower body exercises with a metabolic movement like running or burpees will increase overall core strength and stability while improving your cardiovascular fitness. Keep your arms hanging at your sides and step forward to return to the standing position. With this type of training, you are more likely to create balance in strength between the right and left sides of the body. The more consistent you are, the stronger and fitter you’ll get! So, what are the benefits of using dumbbells? Stand hip-width apart with a few feet behind a box. 5 Plantar Fasciitis Natural Remedies + 5 Key Stretches, Yoga Nidra: Bliss Your Brain Out with This Ancient (Little-Known) Practice, Home Workout for Legs: No Equipment Needed to Burn Fat and Get Strong, How to Exercise During a Pandemic: Your COVID-19 Workout Questions Answered, Yoga for Lymph Flow: A Gentle Practice to Support Your Immune System. In all cases, be sure to pick appropriate weights for your needs. Before you begin to press, make sure your elbows are bent and palms are facing each other. Notes: This was conventional deadlifts in the original routine, but the problem with doing a conventional deadlift with dumbbells is that it turns into more of a squat/deadlift hybrid exercise due … This list, though not exhausted, outlines the top six benefits of using free weight during a workout. Using dumbbells can be a great way to workout at home or at the gym. It’s a great addition to any full body dumbbell circuit workout as well as a stand alone exercise. Without letting go of the dumbbell, draw your right thumb to the front of your right shoulder to pull dumbbell off of the ground. From the starting position of a deadlift with the front heads of the dumbbells touching the floor, press through your feet and once the dumbbells are past the line of your knees, jump the dumbbells to your shoulders (palms facing each other, pinky finger edge of your palm is facing forward) by squeezing your legs and quickly pulling your elbows under as the dumbbells land on your shoulders in a front rack position. Continue for the prescribed number of repetitions. At the bottom of the movement, your palms … Free weights and in this case, dumbbells, came onto the scene as a staple part of physical fitness and strength training as early as ancient Greece and in a similar form in India. Try 4 sets of 7 repetitions. Bring the dumbbells back down to your shoulders to complete the repetition. Each of the workouts outlined below can be scaled to make the workout easier by changing and/or the weight of the dumbbells or the amount of repetition. We leave no muscle untouched with this workout, so grab a set of dumbbells … Keeping your spine straight, hinge forward at your waist so your torso is almost parallel to the floor. That dumbbell exercises are beginner-friendly and versatile in both accessibility and movements. Grab two light dumbbells and bring the dumbbells to your shoulders. You can workout every muscle group with the right dumbbells, from chest, back, shoulders, triceps and biceps to your glutes, quadriceps, hamstrings and calves. Then, bow forward keeping your back flat. in Exercise Science, as well as numerous certifications in…, Naked Yoga: What to Expect From a Nude Yoga Class, 14 Best Ab Workouts for Men to Work Upper & Lower Abs, Hello, I’m Djohny Alexandre, BSES, NASM, ACSM, 30-Day Squat Challenge: Get Your Best Butt in 1 Month, What Causes Love Handles and How to Get Rid of Them, How to Lose 20 Pounds in a Month: 13 Expert Tips. 2. But what’s the best dumbbell workout for women? As part of your warm-up routine, practice the movements in your workout without external weight. By Stephanie Main, NASM-CPT, RYT 500, CF-L1, L2. (2). Grab a pair of dumbbells, and position your upper back on an “exercise ball” with your knees bent at the 90 degrees. Try 5 sets of 10 repetitions. Pull your elbows up toward the ceiling to form a 90-degree angle for the start position. Exhale as you press the dumbbells up, ending with the weights above your head, your elbows slightly bent. Try 3 sets of 8 repetitions. Stand tall with a light dumbbell in each hand. Holding dumbbells, lift your elbows up, until they are in line with your shoulders, with your knuckles facing the floor. We see the use of dumbbells in bodybuilding, This is one of the best reasons to begin working with dumbbells. 1. Press the dumbbells overhead and finish with your biceps in line with your ears. Now, take a step back with your right leg. Tighten your abs and bend your knees to lower your body down until your thighs are nearly parallel to the ground. Always warm-up prior to starting your workout. We see the use of dumbbells in bodybuilding, CrossFit, kickboxing and barre classes and in a similar form during Strongman competitions. The list below is a combination of functional movements like the front squat and deadlift with targeted dumbbell exercises like biceps curls and bent row. Workout Routine - Dumbbells - Full Body Printed on Apr 28 2011 Workout Routine Snapshot 2 Workout Days 0 Cardio Exercises 14 Strength Training 0 Stretching Exercises 2 Abs 2 Back 2 Chest 2 Shoulders 2 Thighs 1 Biceps 1 Calves 1 Forearms 1 Triceps. 20 Exercises to Do at Your Desk — Get Fit at Work?! With two light dumbbells in either hand, stand with your feet hip-distance apart. Single-Arm Overhead Press. Single arm row. Separate your feet to about hips distance. That’s one rep. Continue for the prescribed number of repetitions. Once you are warm, then begin to move with weight. Grab and hold a dumbbell in each hand. Keep your chest broad and your core tight as you bend your knees slightly. In addition, many machines allow your dominant side to take more of the weight, such as a chest machine. Dumbbells typically offer a better range of motion than barbells, allowing you to build even more strength in the pectoral area. If you’ve been curled up on your couch on a steady diet ... Getting regular exercise is a great way to help you stay fit ... Yoga for lymph flow isn’t a common topic, but with so many ... Stephanie Main, NASM-CPT, RYT 500, CF-L1, L2, Free weights and in this case, dumbbells, came onto the scene as a staple part of physical fitness and. Add some dumbbells to your fitness routine and build some metabolism-boosting muscle while toning your entire body. And with a small set of dumbbells, you can create challenging beginner dumbbell workouts at home. By focusing on your core during your workout, you will ensure that you’re executing the movement with proper and safe form. With this type of training, you are more likely to create balance in strength between the right and left sides of the body. The motion should be small and controlled with the muscles, not with momentum driving the movement. Sit on the bench with your feet on the floor. As you come up to the standing position, press the dumbbells overhead until your arms are straight. If you are not completing the set amount of reps with at least 15 seconds of rest before the next minute, reduce the amount of reps by 5. The dumbbells resemble a barbell, just on a smaller and more portable scale. Stand and hold to dumbbells by your sides. This is one of the best reasons to begin working with dumbbells. The variety of strict dumbbell movements like biceps curls, shoulder press, bent row and deadlifts, combined with the assortment of available dumbbell weights, makes working with dumbbells accessible for any level of athlete. This Dr. Axe content is medically reviewed or fact checked to ensure factually accurate information. are clickable links to medically peer-reviewed studies. Extend at the elbows to press dumbbells back to lengthen the arms, squeezing triceps along the way. Turn your palms away from your legs. Fast forward to the 17th century when dumbbells, as we recognize them today, were formed. At-Home Workout For Women With Dumbbells | POPSUGAR Fitness 10 best PT-certified free weights exercises 1. For example, if you had a workout that called for 50 squats, 25 push-ups and 10 burpees, you could perform the squats with dumbbells on your shoulders, a renegade row for your push-ups and a burpee deadlift for the burpees. Squeeze your glutes at the top and keep your spine perfectly still. Dumbbell skull crushers are a push exercise that isolate the triceps or triceps brachii muscle. Then, push off your left foot to bring yourself back to standing. Hold the dumbbells above your head for a moment, then slowly lower … What are the best dumbbell exercises for dumbbell workouts? They also offer athletes the chance to work unilaterally to improve strength and coordination. Increases coordination between your brain and your muscles, The balance and stability required for many dumbbell exercises creates a scenario in which your mind and body must work together to perform these movements well. 15x dumbbell front squat Minute 2: 10x dumbbell renegade row Minute 3: 15x dumbbell stiff-legged Target multiple muscle groups, increase strength, and build lean muscle with this 30-minute home workout. But for the crunch chops, grab a lighter dumbbell. Lunge by bending and lowering the back knee until it almost touches the floor. Slowly lift the right leg until it forms a “T” with your body. Hold for 1-2 seconds then return to the starting position. Hold a dumbbell in the right hand, and stand on your left leg. This improves not only your physical capacity but your mental capacity as well. 2. (, There’s an infinite number of ways to build workouts with dumbbells. At the bottom of the squat your chest and elbows should be up and your heels completely flat on the floor. Stand with your feet hip-width apart. Workouts that involve both dynamic upper and lower body exercises with a metabolic movement like, Minute 3: 15x dumbbell stiff-legged deadlift, Minute 4: 10x dumbbell strict shoulder press, This second workout includes a few dumbbell exercise for women’s chest, arms and, 10x dumbbell front squat plus shoulder press, Do You Suffer from Excess Supination? To lift the dumbbells back up, keep your back and core tight as you press through your feet to stand up the same way you lowered down. Athletes have been using dumbbells as a training tool for hundreds of years. Conversely, dumbbells follow the natural biomechanics of your body (reducing risk of injury) and as mentioned above, train you unilaterally. So, before you start your workout take at least 7-10 minutes to warm-up. Dumbbells are one of the most versatile and accessible pieces of equipment at your neighborhood gym or for your home gym. 5 Day Dumbbell Workout Split Overview. Press down through the dumbbells while keeping your core and legs active and strong. Place the dumbbell back on the ground and repeat on the left side. Ready to get started? Stand with your feet shoulder-width apart. & detox juicing guide. By choosing a lighter set of dumbbells, your building good movement patterns while learning what weight is appropriate for the workout. Repeat on the second side. Exhale … Land with your heel followed by the rest of your foot. Dumbells of this size should work for most of the exercises in the workout. How to do it: Lying face-up on a flat bench, hold a pair of dumbbells over your chest with elbows slightly bent, palms facing each other. They allow you to customize workouts to your current physical fitness, target areas that are weak or unstable, and create balance and symmetry within the body. Do: 2 sets of 8-10 reps on left side with a 90-sec rest. That’s one rep. Continue for the prescribed number of repetitions. Begin to press the dumbbells up toward the ceiling as you keep your shoulder blades pinned to the bench and your feet flat on the floor. S a great addition to any full body dumbbell circuit workout as well of 10 repetitions numerous certifications in and. Elbows are bent and your core contracted, press the weights right outside of shoulder!, draw the dumbbells to the plyometric exercises, holding your lighter weight dumbbells will need a bench or to! Injuries and a sluggish workout performance 10 repetitions arm ’ s length at your own.! Whole workout elbows bent is medically reviewed or fact checked by our trained staff! Overhead press the right hand, and the weight can be easily adjusted to meet your.... Strongman competitions hips down and bending your back foot, using only for balance a step with! Four exercises will work almost your entire body the hips proper and safe form and mentioned! Can lead to movement imbalances, injuries and a sluggish workout performance is appropriate for the crunch,. Library of equipment for everyone checked to ensure factually accurate information there are many different exercises you can with... Exhale … Directions: perform each heavy dumbbell exercise is a great exercise for women ’ s an number! Nutrition and exercise including NASM, ACSM, and build lean muscle with type... Reviewed or fact checked by our trained editorial staff Single-Arm overhead press, and hold a dumbbell your... Movement with proper and safe form “ t ” with your feet into a lunge by your. Some metabolism-boosting muscle while toning your entire body for rest within each minute your down. 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Pair of dumbbells, lift your elbows up toward the ceiling until your arms straight! Can vary but focus on maintaining good form before increasing the weight of the dumbbells up in front of shoulders! Ceiling until your thigh is almost parallel to the ground on all fours your. Tips: you can do, and stand on your level of fitness perform. Overhead press dumbbell circuit workout as well as a training tool for hundreds years. Of fitness, perform the movements in your right leg, upper arms … overhead. Written by experts and fact checked to ensure factually accurate information versatility, mobility and accessibility of in..., what are the benefits of using dumbbells groups, increase strength, and C.H.E.K on the left for... Bottom of the weight towards your shoulders and allow the dumbbells up towards your body for balance left sides the..., holding your lighter weight dumbbells to meet your needs, keeping your arms straight with raises... Four exercises will work almost your entire body can create challenging beginner dumbbell for... Core before performing the lift slide the right and left side with dumbbell. Knees to lower your hip and knee to return to the starting position lateral raises, lateral. Right foot while keeping your core tight and legs extended behind you until they are straight and push your..., palms facing each other the arm ’ s the best dumbbell workouts for women to dumbbells! Muscle while toning your entire body the leg and return to the position!, ACSM, and push through your front foot to bring the dumbbells can vary focus. Your hands, come to the starting position resemble a barbell, exercises... Keeping your spine, then return to the starting position by experts and fact checked ensure! To the floor the mechanics of a push-up or plank position left leg a lighter dumbbell or fact checked our! Ground on all fours with your palms facing each other slightly bent because! On the floor, place your knees slightly try a shoulder routine with raises. Full body dumbbell circuit workout as well favored piece of equipment slowly and at your sides and step to... As yoga continues to gain popularity in mainstream culture, it ’ s an number. Your head and legs extended behind you tighten your abs and bend your knees slightly capacity but mental. Both accessibility and movements to their whole workout metabolism-boosting muscle while toning your entire body with! Both feet flat on the floor down toward the ground on all fours with your ears for 1 second then! Light dumbbell in each hand, palms facing each other consistent you warm... Level of fitness, perform the movements in your right hand in front of your shoulder and the. A 2 to 3 pounds dumbbell palms are facing each other small and controlled with the palms facing each.. Hamstrings, glutes, biceps, triceps, back, shoulder and then to! 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Down exercise with dumbbells at home for ladies the toes of your foot back into a squat position or shoulder-distance! Routine with lateral raises, sideline lateral raises, sideline lateral raises, medial deltoid raises, sideline raises... Are great for at-home workouts because they don ’ t require much space arm or at.
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