9. Leaning single-arm lateral raise Why: This variation of the lateral raise forces you to keep it strict, while giving you the ability to work the delts form a stretched position.

Abduction and adduction are shoulder and hip movements that occur in the body's frontal plane—an imaginary line that divides the body into front and back halves. They're essential for stability and ...

How to use it: This one is perfect for an arm session. McAdams recommends using it while doing overhead presses, lateral raises, front raises, chest flies, behind-the-head tricep extensions, or tricep ...

Lateral raise: With arms by your side (palms toward your body), hold a moderately heavy weight (with which you can do only about 8 to 12 repetitions) in each hand.

Lateral raise: Holding dumbbells, stand with your feet shoulder-width apart. Raise your arms out from on your sides to shoulder height, return to start and repeat.

— Bent-arm lateral raise. While standing, hold a dumbbell in each hand, elbows tucked at your waist, dumbbells vertical so that the insides of your forearms are facing each other.

Dumbbell lateral raise: This upper-body move targets your shoulders, but it also fires up your back and core. In other words, you're in for a solid upper-body burn. Let's get it started!