SHOULDERS EXERCISES

1. Sit on a bench with back support and hold two dumbbells in front of you at upper chest level with your palms facing your body.
2. Raise the dumbbells as you rotate the palms of your hands until they are facing forward.
3. Continue lifting the dumbbells until your arms are fully extended above you.
4. Begin to lower the dumbbells to the original position by rotating the palms of your hands towards you. 

• Stand tall with your back straight and hold the bar with an overhand grip, resting it across your upper chest.
• Lift the bar up overhead by locking your arms.
• Lower the bar down to the shoulders slowly as you inhale.
• Avoid excessive curvature of the lumber spine.
• Extending the bar with the elbows forward isolates the anterior deltoid.
• Extending the bar with the elbows spread apart isolates the middle deltoid.

• Adjust the pulleys to the appropriate height and adjust the weight. The pulleys should be above your head.
• Grab the left pulley with your right hand and the right pulley with your left hand, crossing them in front of you.
• Start the movement by applying force with your arms back and outward, keeping your arms straight as you execute the movement.
• Pause at the end of the motion before returning the handles to the starting position.

• Attach a rope to the pulley and grab it with an overhand grip. Your arms should be extended and parallel to the floor,
• Keep your lower back upright and slide your hips back so that your knees are slightly bent.
• Pull the rope towards your upper chest as you keep your elbows up and out to the sides.

Key Points:

► Shoulder blades should be slightly retracted to avoid slouching.

► Spine should be erect. Make sure the back isn’t arching by making sure your

Abs are tight.                    

►Make sure your forearms form a 90-degrees with the floor throughout the entire movement. Wrist should be located directly above the elbow.

Make sure a rope is attached to a low pulley as you stand in front of the pulley. Grab the rope with both hands and allow the cable to be located between your legs.

Use a neutral grip as you hold on to the rope slightly further away from your body. Look forward and make sure your abs are tight, your chest is up and that your knees are not locked.

Raise the rope up in front of you until your arms reach the midline of your upper torso.

Pause there for a moment and slowly return to the starting position.
Finish the movement a few centimeters from your quads. Pause and then begin the next repetition.

• Begin the movement with the bar racked across the front of your shoulders with a pronated grip at shoulder width.
• Extend the elbows and press the bar overhead. Avoid locking out the elbows.
• Lower the bar down to the back of the head until your elbows form a 90-degrees angle.
• Lift the bar back overhead by extending the elbows
• Lower the bar down to the starting position.

1. Grab a barbell plate in both hands at its center on each side and make sure that they are located in front of one another. Arms should be extended and locked out while the plate should be near your waist.
2. Slowly raise the plate as you exhale until it is a slightly higher than shoulder level.
3. make sure that you do not swing the weight or bend at the elbows. Your torso should remain stationary throughout the movement.

1. Grab the handles attached to the low pulley with a pronated grip. Your right hand should grab the machine for better support and balance.
2. Stand in a shoulder width stance and make sure that your back is straight
3. Begin the movement by raising the arm to shoulder height while exhaling.
4. Slowly lower the handle back down to the original starting position while inhaling.

• Grab a barbell with an overhand grip that is slightly less wide than shoulder width. The bar should be resting on the top of your thighs with your arms extended elbows slightly bent.
• Exhale and flex your shoulders to lift the bar while raising your elbows up and sideways. Keep the bar close to your body. Continue to lift the bar until it nearly touches your chin.
• Your elbows should drive the motion. Make sure that they are positioned higher than your forearms at all times. Remember to keep your torso stationary and to pause momentarily at the top of the movement.
• Lower the bar back down to the starting position.