Found inside – Page 269150 Single Leg Fitness Ball Squat . ... 170 Single Arm Lateral Raise . Found inside – Page 15... slow reps per side PVC or Barbell Overhead Squat-3 sets of 10 reps Side ... 12 reps Dumbbell Lateral Raise - 2 sets of 15 reps Tier 2: Carry Single Arm ... Found inside – Page 120WORKOUT 4 : Single - Arm Lateral Raise • Sit upright on the ball with your feet flat on the floor . LEVEL 2 : 45 minutes • Hold a dumbbell with one hand ... Found inside... One-Arm Dumbbell Row: 3 hard sets Lat Pulldown (Wide-Grip): 3 hard sets Leg Press Calf Raise*: 3 hard sets WORKOUT 3 UPPER BODY AND CORE Arnold Dumbbell ... Found inside – Page 240Standing Barbell Curl 24 Machine Curl 25 Dumbbell Curl 26 Concentration ... 53 Double-Arm Suspended Row 54 Single-Arm Dumbbell Row 55 Dumbbell Raise ... Found inside – Page 267... 201 cable two-arm raise, 202, 202 pike pushups, 200, 200 rear lateral raise, ... 126, 126 Single-arm bent-over row, 144, 144 Single-arm dumbbell clean, ... Found inside – Page 393... 322 side - lying hip lift , 58–59 , 58-59 single - arm dumbbell kickback ... 129 standing bent - over lateral raise with tubing , 149 , 149 standing ... Found inside – Page 147Lateral raise 1 2 Target muscles Medial deltoids Also used: trapezius, ... Variations Single arm lateral raise Lateral raises can be performed using one arm ... Found inside – Page 22510 Variation: Variable-Grip Dumbbell Front Raise . ... 16 Variation: One-Arm Dumbbell Lateral Raise . Found inside – Page 212... 198t dumbbell shoulder press 23, 181t, 192t dumbbell side lunge 71, 192t dumbbell single-arm row 109, 162t, 169t dumbbell single-leg standing calf raise ... Found inside – Page 548... hip raise, 246, 246 Reverse lunge with reach back, 426,426 with single-arm ... 167, 167 Seated rear lateral raise, 84, 84 Seated reverse dumbbell curl, ... Found inside28, 108,110 Seated Machine Press 26,105 Seated Overhead 30,126 Barbell Press Seated One—Arm 24 Dumbbell Lateral Raise Smith-Machine 18 Shoulder Press ... Found inside – Page viii... 116 Shoulder exercises Lateral raise: dumbbells Deltoids Single-joint 118 ... Pullover: dumbbell Latissimus dorsi Triceps Single-joint 124 One-arm row: ... Found inside – Page 274... 191, 191 front, 188, 188 golf, 193, 193 shoulder press, 219, 219 single-leg, 189, ... 214, 214 side raise, 223, 223 Triceps extension basic one-arm, 93, ... Found inside – Page 236... 14, 16 shortcuts 16 side plank 152 side-to-side leg swings 196 single-arm ... dumbbell lateral raise 136137 dumbbell pullover 144 dumbbell single-leg ... Found inside – Page vii... worked Single joint or multijoint Exercise Chapter 4: Upper Body SHOULDERS Alternating Shoulder Press Arm Circle Arnold Press Front Raise Lateral Raise ... Found insidePush-up • One-arm dumbbell row • Stability ball wall squat with biceps curl ... military press • Dumbbell lateral raise • Reverse fly • Upright barbell row ... Found inside – Page 324... One-Arm Row, 82,82 Front Raise, 58, 58 Good Morning, 80, 80 Jump Squat, 77, 77 Lateral Raise, 57, 57 Lateral Raise with Rotation, 82, 82 Lying Dumbbell ... Found inside – Page 175... .130 Multi—Angle Dumbbell Raise . ... Resistance—Band One—Arm Bent—Over Lateral Raise . . . . . . . . . .63 Resistance—Band One—Arm Overhead Press . Found inside – Page xExercise Primary muscles worked Other muscles worked Single joint or ... triceps Dumbbell lateral raise middle delts Single 78 Machine lateral raise middle ... Found inside – Page 47... or dumbbell)* Trunk extension Side lateral raise Deltoids Rear deltoid raise Military press (with dumbbells)* Triceps extension (cable, single arm or ... Found insideDumbbells not only develop your ability to stabilize and balance the weight, ... Front raise Single-arm dumbbell press Lateral raise Rear deltoid fly. Found insideDumbbell Lateral Raise, p. 132 One-Arm Throw, p. 120 Retraction, p. 178 Shoulder Dip, p. 154 Slam Dunk, p. 121 Tubing Row, p. 179 Tubing Stroke, p. Found inside – Page 284The Fat-Torching, Muscle-Building Dumbbell, Kettlebell, ... 61, 61 Shrug, 69, 69 Side Lunge, 65, 65 Side Plank, 72, 72 Single-Arm Lateral Raise, 61, ... Found inside – Page 129... Back of spine Side of trunk Front of the chest Upper and middle back Side of ... Single arm row (11.8) Bent arm pullover (11.32) Dumbbell lateral raise ... Found inside – Page 362... across bench,113,113 dumbbell lying row, 96, 96 dumbbell one-arm bent-over row, 93, 93 reverse grip, 93, 93 dumbbell seated lateral raise, 105, ... Found inside – Page 575... one-arm dumbbell front raise 345 one-arm dumbbell lateral raise 349 one-arm Smith machine upright row 343 pike push-up 340 prone incline front raise 348 ... Found inside – Page 93... the dumbbells by lowering back into your starting position by triple flexing at the ankles , knees , and hips . Single - Leg , Opposite - Arm Lat Raise ... Found insideClean High Pull 62 Lateral Hop 62 Leg Press 17 Lying Leg Curl 41 Power Clean ... 39 Single-Arm Dumbbell Snatch 61 Squat 41 Standing Calf Raise 41 Step-Up 25 ... Found inside – Page 220... partner side-to- side toss 2 × 10 each way 2a One-arm dumbbell bench press or one-arm dumbbell incline bench press 4 × 5 each arm Lateral leg raise 2 ... Found inside – Page 398cable single-arm curl, 150, 150 close-grip bench press, 148, 148 overhead cable ... 153, 153 seated lateral raise, 154, 154 Dumbbell Total Arms Workout, ... Found inside – Page 297lateral jump, 109, 109 lateral pushup shue, 115,115 lateral raise with external ... single-arm dumbbell chest press on a Swiss ball, 211, 211 single-leg, ... Found inside – Page 84LATERAL RAISE – DUMBBELL – Stand feet hip width apart – Dumbbells held in ... 8 60 Bent Over Row – Single Arm Lateral Raise – Dumbbell 10 3 8 60 Bicep Curl ... Found inside – Page 548... 165 Seated rear lateral raise, 84, 84 Seated reverse dumbbell curl, 156, ... 432,432 Single-arm, single-leg underhand-grip dumbbell row, 81, ... Found inside – Page 279... 97 Squat Rear Dumbbell Lateral Raise , 97 Squat Shadowbox Dumbbell Punch with Double Thai Knee Smash , 67 Squat Single - Arm Dumbbell / Kettlebell ... Found inside – Page 76Cable single-arm bent-over lateral raise 3a. DB single-arm bent-over wide row (neutral to ... Hold a dumbbell in each hand, palms facing your body. Found inside – Page 136Dumbbell. lateral. raise. Target muscles Medial deltoids Also used: ... Single arm lateral raise Lateral raises can be performed using one arm at a time. Found inside – Page 303... 160 seated lateral raise, 212, 212 seated lateral raise/lateral raise and ... 216, 216 side medicine-ball toss, 232, 232 single-arm dumbbell row, 233, ... Found inside – Page 61... instead of Stiff-Leg Dumbbell Deadlift • Dumbbell Lateral Raise instead of Standing Dumbbell Curl Press • Reverse Fly instead of Single-Arm Dumbbell ... Found insideV. Isolation Exercises or Single Joint Movements In Isolation exercises only one ... Press Dumbbell Front or Lateral Raise Triceps Bar Dips One arm Dumbbell ... Found inside – Page 14Goblet Lateral Lunges Bench Single Leg Glute Bridge Alternating Bench Press Single ... Row Rear Delt Row Single Arm Shoulder Press Lateral Raise High Row ... Found inside – Page 339... 284, 284 dumbbell decline fly, 290, 290 dumbbell decline one-arm pullover, ... 293 lean-away lateral raise, 293,293 L-raise, 294, 294 seated single-leg ... Found inside – Page 408... over cable lateral raise , 103 bent - over lateral raise , 97 dumbbell curl and ... 138 One - arm dumbbell row , 160 One - arm row with tubing , 167 One ... Found insideStanding military press Seated dumbbell press Cable lateral raise- single arm Cable bent over lateral raise-single arm Workout 5 (supersets) 1a Seated ... Found inside... 3 x 6–10 • Kettlebell One-Arm Clean and Press 2 x 6–8 • Dumbbell Shrug 3 x 6–10 • Seated Lateral Raise 3 x 8–10 • Standing Single-Arm Lateral Raise 2 x ... Found inside – Page xExercise Primary muscles worked Other muscles worked Single joint or ... triceps Dumbbell lateral raise middle delts Single 78 Machine lateral raise middle ... Found inside – Page 408... 134, 134 dumbbell lateral shoulder raises, 129, 129 dumbbell overhead press, 133, 133 dumbbell rear lateral raise, 129, 129 I raise, 132, 132 one-arm ... Found inside – Page 345... 201 Side -Lying One -Arm Lateral Raise, 208, 208 Single-Arm Rear Lateral ... 248 Standing Triceps Kickback, 252, 252 Dumbbells, 79 Durlacher, Louis, ... Found inside... lunge Barbell lateral step up Alternate arm incline dumbbell bench press ... on domed device Swiss ball bridge with leg raise Single-leg alternate arm ...
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