Weider Pro Strength equipment such as the Weider Pro 230 Bench and the Weider Pro 250 Bench are excellent training tools. The benches allow you to perform free weight exercises for the major muscles of the body, including the chest, back and shoulders. The exercises can be performed at different angles as a result of the multi-position backrest, so you can train different parts of a muscle.
Single Arm Dumbbell Bench Press
The single arm dumbbell bench press is a movement that works the pectoralis major muscle of the chest, the anterior deltoids of the shoulders and the triceps brachii of the upper arms. Grab a dumbbell with your right hand and lie face up on the bench. Place your feet on the floor in front of you. Position the dumbbell over the right side of your chest with your right arm extended and turn your right hand so your right palm is facing towards the left side. Lower the dumbbell down towards the right side of your chest by bending your right arm. Then raise the dumbbell back up to the initial point by extending your right arm. After completing the targeted number of repetitions with the right arm, repeat the movement with the left arm.
Single Arm Dumbbell Row
Single arm dumbbell rows target the latissimus dorsi, teres major and rhomboids of the back. The exercise also targets the biceps brachii of the upper arms. Hold a dumbbell with your right hand and stand on the left side of the bench. Put your left hand and left on the bench. Lean forward a bit at the waist, keeping your back straight and let your right arm hang down by the right side of your body. This is the starting position. Raise the dumbbell up towards the right side of your torso by bending your right arm. Then lower the dumbbell down to the starting position by extending your right arm. Once you complete the targeted number of reps with the right arm, repeat the exercise with the left arm.
Seated Dumbbell Lateral Raise
This movement is for the medial deltoids of the shoulders. Grab a dumbbell with each hand and sit on the end of the bench. Place your feet on the floor in front of you. Hold the dumbbells by the sides of your body with your arms extended. Keep a slight bend in your elbows. Raise the dumbbells up and away from your body until the dumbbells are near shoulder height. Then bring the dumbbells down to the start. Make sure you avoid swinging the dumbbells up. Instead, perform the movement in a controlled fashion and concentrate on the shoulder muscles.
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