assisted pull-ups

Stand up straight with dumbbells at either side, palms facing your hips. Raise your arms on either side with a slight bend in your elbow until they are parallel with the floor. Pause at the top of the motion. Slowly return your arms down to starting position.

Dumbbell Lateral Raise

Sit on a bench with back support. Raise the dumbbells to shoulder height with your palms forward. Raise the dumbbells upwards and pause at the contracted position. Lower the weights back to starting position.

Dumbbell Seated Overhead Press

Grip the edge of the bench with your hands, Keep your feet together and legs straight. Lower your body straight down. Slowly press back up to the starting point. TIP: Make this harder by raising your feet off the floor and adding weight.

upper body

upper body

movements

david ogunbanjo