Standing palms in dumbbell press

1.       Begin with a dumbbell in each hand with your arms extended to the side using a neutral grip, with your feet shoulder width apart.  Lift the dumbbells up until creating a 90 degree angle with your arms.

2.       Keep the neutral grip throughout the exercise.  Simply lift the dumbbells up until your arms are fully extended.  And bring back down until your arm is at a 90 degree angle again.

Barbell front raise

  1. Begin the exercise with a shoulder width grip on the barbell.


  1. Your arms should be down at your mid thigh with your elbows extended. Your head will be facing forward with your shoulders back and your chest up.  Keep your spine straight and contract the abs.


  1. Begin the exercise by flexing the shoulder and raising the dumbbell out in front of you. Keep your elbows extended and your wrists neutral throughout the exercise.  Continue raising your arms until the barbell is slightly above shoulder height.


  1. Once you have reached the top, remember to pause for a second before returning to the starting position.

Seated dumbbell press

 1.      Begin the exercise sat down in an upright position with two dumbbells sat on your thighs.

2.      Bring the dumbbells up one at a time to shoulder height.

3.      Then rotate your wrists so that your palms are facing forwards.

4.      Then push the dumbbells up until they touch at the top.  Pause for a second before bringing the dumbbells back down to your starting position.

Band pull apart

Exercise performed by client

  1. Begin with your arms pushed out in front of you, whilst holding your band with both hands.
  2. Begin the movement by moving your hands out laterally to your sides.
  3. Remember to keep your elbows extended and your shoulders back before moving the band back to your chest.

Front plate raise

Wirral personal trainer completes exercise

1.      Hold a barbell plate in both hands whilst standing with your feet shoulder width apart.  Have your palms facing each other whilst keeping your arms extended and locked.  Remember to keep a slight bend in your elbows, whilst keeping the plate in front of you as far as you can, whilst maintaining your grip.

2.      Raise the plate until it is just above shoulder level.  Hold this position for a second whilst keeping your torso stationary throughout the exercise.

3.      Slowly lower the plate back down to the starting postion to complete the exercise.