Take hold of a the sixpackshortcuts video dumbbell in each hand. Stand with your feet hip-width apart, abdominals engaged and back straight. Hold the dumbbells directly above each shoulder, with your elbows pointing out to the sides. Bend your knees and lower your hips slightly back and down, similar to the motion of sitting in a chair. Use your abdominal muscles to control the descent rather than just dropping down, which can throw your form off. Stop lowering when your thighs are parallel to the floor. Raise back up to the top and squeeze your whole lower body from your thighs to your glutes.
This is your starting position for the exercise. Slowly raise the dumb- bells up to around shoulder height. It’s important that you do not let your wrists go above your elbows while raising the weight, as this will take the work off the side delts and put it on the front delts. Pause at the top of the movement, and then slowly lower the weight back to the starting position. Do not let the dumbbells touch your body, and then raise them for the next review.
Grasp a pair of dumbbells and sit on the end of the bench. Put the balls of your feet on the edge of the step/block and rest the ends of the dumbbells on your thighs close to your knees. Let your heels drop as far as possible without hitting the floor. This is the starting position. Slowly raise your heels off the floor as far as possible. Squeeze the calves and pause, and then slowly lower your heels back to the starting position.