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- Rear Lateral Raise
A rear lateral raise works the back of your shoulder, a muscle that we often forget when doing strength training. Start by putting your feet hip-width apart, and then bend forward so that your torso is almost parallel to the floor. With a dumbbell in each hand, palms facing each other, let your arms hang down toward the floor. Then, without moving your torso, lift your arms out to the sides, keeping your arms straight. Pause for a few seconds, then return to starting position. Repeat that entire movement 12-15 times, and if possible do three sets of reps.
- Single Leg Bicep Curl & Tricep Kickback
For a single leg bicep curl start with your feet together, and one dumbbell in each hand. Lift your right leg so you are balancing on the left. While balancing, curl the weights up to your shoulders, then back down to the starting position. Do 10-12 reps. Switch legs and do 10-12 tricep kickbacks. Standing on your right leg, hinge at the waist with your elbows close to your sides and arms bent up. Keeping your arms close to your body extend back.