Morden's Only Independent Fitness Centre

Shoulder Superset 1: Dumbbell Lateral Raise/Bent-Over Reverse Cable Fly


How to do it

Lateral Raise;

  1. Standing in a shoulder-width stance, grab a pair of dumbbells with palms facing inward and let them hang at your sides.
  2. Raise your arms out to the sides until they’re at shoulder level. Pause, then lower the weights back to the starting position.

Bent-Over Reverse Cable Fly;

  1. Position two cables at the bottom of the cable pulley machine and attach a handle.
  2. Hinge forward, reach across your body, and grab the handle with a neutral grip. Repeat for the opposite arm.
  3. Allow the arms to hang straight down and keep a soft bend in the knees.
  4. Keep the elbows slightly bent and pull the handles laterally without squeezing the shoulder blades together excessively.
  5. Slowly lower the handle back to the starting position under control.
  6. Repeat for the desired number of repetitions.