SLIMQUICK Exercises

Shoulders

Shape up your shoulders with these exercises. Be sure to warm up before each exercise and start with a reasonable amount of weight, adding more pounds as you become stronger.

Bent Over Dumbell Raise

Grasp dumbbells on each side. Bend knees slightly and bend over through hips, with back flat and almost parallel to the floor. Raise upper arms to sides until elbows are at shoulder height. Movement should be at a controlled pace at all times.
Alternative Exercises: Rear-Delt Machine Fly, Overhead Rear Delt Fly (Cable), Bent Over Rear Delt Raise (Cable)

Bent Over Dumbell Raise - Start Bent Over Dumbell Raise - Finish

Rear Delt Machine Fly

Sit in a shoulder press machine with your chest against the pad, and your feet flat on the floor. Grasp handles at shoulder height. Keep arms straight and pull handles apart in a slow, controlled manner and to the rear until elbows are just behind your back. Slowly lower the weight and repeat. For maximum isolation, try to keep your elbows parallel to the floor.
Alternative Exercises: Bent Over Dumbell Raise, Overhead Rear Delt Fly (Cable), Bent Over Rear Delt Raise (Cable)

Rear Delt Machine Fly - Start Rear Delt Machine Fly - Finish

Dumbell Front Raise

Grasp two dumbbells and hold them at your sides. Raise dumbbells (simultaneously) until they reach eye level. Keep elbows and knees flexed in a slightly bent position throughout the entire movement. Lower slowly and repeat.
Alternative Exercises: Barbell Front Raise, Cable Front Raise

Dumbell Front Raise - Start Dumbell Front Raise - Finish

Dumbell Side Lateral Raise

Stand with two dumbbells at your sides, with your palms facing in towards your thighs. With your elbows slightly bent, slowly raise the dumbbells away from your sides. Lift the dumbbells up just past shoulder height, then return to the starting position. Movement should be at a controlled pace at all times.
Alternative Exercises: Machine Side Lateral Raise, Cable Side Lateral Raise

Dumbell Side Lateral Raise - Start Dumbell Side Lateral Raise - Finish

Download a PDF of the Advanced Program

Consult with a qualified medical professional before you begin with this or any diet, exercise, weight-loss program, and/or supplement program. Perform the exercises listed in this program at your own risk. Always use a spotter as appropriate and warm up properly before performing the exercises listed. SLIMQUICK LABORATORIES and all of its agents and/or authors accept no responsibility for injuries that may occur as a result of performing these exercises.