SIDE LIFT
(Three sets of 15 repetitions)
Stand with your legs open shoulder-width apart and your knees slightly bent. Hold a dumbbell in each arm and rest them on your sides. Raise your arms laterally until they are aligned with your shoulders, so that your body forms a ‘T’. Use a lightweight that allows you to perform each of the repetitions correctly. Captain America uses dumbbells of 12 to 15 kilos. “There is no compromise with weight.”
FRONT ELEVATION
(Three sets of 15 repetitions)
“This exercise stimulates the front of your shoulders,” adds Chris. Standing with your legs spread shoulder-width apart, with your knees slightly bent. Hold a dumbbell in each arm and rest them on the front of your thighs, palms facing toward them. Tighten your abdomen, keep your lower back slightly arched, and slowly raise your arms simultaneously until they are parallel to the floor, try to keep them straight.
MILITARY PRESS
(Three sets of 15 repetitions)
Hold a bar at the top of your shoulders. The hands must be at the same width as these. Now stretch your arms up so that the weight is on your head. Evans prefers to use the machine to do this exercise. “When I do the military dumbbell press I push my chest too far forward, which puts pressure on my spine. I use the apparatus to maintain more control throughout the movement, and this allows me to increase the weight I lift without hurting my spine, ”explains the actor.
TILTED SIDE LIFT
(Three sets of 15 repetitions)
Lie face down on an incline bench (45 degrees). Hold a dumbbell in each hand below you with your palms facing each other. Keep your elbows slightly bent. Then, pull your arms sideways and back until they are parallel to the floor. Return to the starting position. Now the transformation can be completed.