Alternating Dumbbell Front Raise
Shoulders (free weights)
Instructions:
1. Stand with feet shoulder width apart or sit on bench in upright position.
2. Start position: Grasp DB’s with an overhand grip (palms down). Arms should hang down to front with elbows slightly bent.
3. Raise DB to front of body at shoulder height keeping elbows only slightly bent.
4. Return to start position and repeat with other arm.
Navagation
Shoulders Exercises
Dumbbell Shoulder Raise
1) Lie back onto an incline bench (45° or less) with a DB in each hand. (You may rest each DB on the corresponding thigh.)
2) Start position: Bring the DB’s to your shoulders. Press the DB’s up directly above the head with palms facing forward.
3) Lower the DB’s by retracting your shoulders. Then raise the shoulders toward the ceiling.
4) Return to starting position and repeat.
Barbell Front Raise
Shoulders (free weights)
Instructions:
1) Stand with feet shoulder width apart or sit on bench in upright position.
2) Start position: Grasp barbell with an overhand grip (palms down). Arms should hang down to front with elbows slightly bent.
3) Raise barbell to front of body at shoulder height keeping elbows only slightly bent.
4) Return to start position.
Standing Dumbbell Rear Lateral Raise
Shoulders (free weights)
Instructions:
1. Start position: Hold DB in each hand with neutral grip (palms facing each other) and let arms straight down (perpendicular to floor). Bend forward at about a 45 degree angle.
2. With elbows slightly bent and facing the ceiling, raise DB’s to shoulder level in semi-circular motion and squeeze shoulder blades together at top of movement.
3. Return to start position.
Standing Dumbbell Upright Row
Shoulders (free weights)
Instructions:
1. Stand with feet shoulder width apart
2. Start position: Grasp DB’s with an overhand grip (palms down). Arms should hang down to front with elbows slightly bent.
3. Raise DB’s by pulling elbows towards the ceiling and pull barbell to chest level.
4. Return to start position.
Bent over superman with plates
Shoulders (free weights)
Alternating Arm Swings
Shoulders (free weights)
Instructions:
Stand in an upright position and hold a weight plate in each hand.
Raise one arm keeping it straight above your head. While bringing the arm back down start raising the other straight arm up over your head.
Continue until the prescribed reps are completed.
Bent Over Raise (palms down)
Shoulders (free weights)
Instructions:
1. Start position: Hold weight plates in each hand with palms facing down and let arms straight down (perpendicular to floor).
2. With elbows slightly bent and facing the ceiling, raise plates to shoulder level in semi-circular motion and squeeze shoulder blades together at top of movement.
3. Return to start position.
Remember to keep head in a neutral position
Bent Over Raise (thumbs up)
Shoulders (free weights)
Instructions:
1. Start position: Hold weight plates in each hand with palms facing neutral (thumbs pointing upward) and let arms straight down (perpendicular to floor).
2. With elbows slightly bent and facing the ceiling, raise plates to shoulder level in semi-circular motion and squeeze shoulder blades together at top of movement.
3. Return to start position.
Remember to keep head in a neutral position
Bent Over Front Shoulder Raise
Shoulders (free weights)
Instructions:
1. Start position: Hold weight plates in each hand with palms facing each other and let arms straight down (perpendicular to floor).
2. With elbows slightly bent and facing the ceiling, raise plates forward to shoulder level in a vertical motion and squeeze shoulder blades together at top of movement.
3. Return to start position.
Remember to keep head in a neutral position
Bent Over Shoulder Press
Shoulders (free weights)
Instructions:
1. Start position: Hold weight plates in each hand with palms facing down.
2. With elbows bent press straight out parallel with the floor like a shoulder press. Return to start position.
Remember to keep head in a neutral position
Incline Lateral/Trap Raise
Shoulders (free weights)
Instructions:
Lie face down on a bench that is around a 50-60 degree angle. Hold dumbells in each hand with elbows slightly bent. Raise arms in a semi-circular motion to shoulder level.
Return to the starting position.
Incline Front Raise
Shoulders (free weights)
Instructions:
Lie face down on a bench that is around a 50-60 degree angle. Hold dumbells in each hand with elbows slightly bent. Raise arms in straight forward out in front of your head.
Return to the starting position.
Standing Front Raise (w/ plates)
Shoulders (free weights)
Instructions:
1) Stand with feet shoulder width apart or sit on bench in upright position.
2) Start position: Grasp weight plates with an overhand grip (palms down). Arms should hang down to front with elbows slightly bent.
3) Raise plates to front of body at shoulder height keeping elbows only slightly bent.
4) Return to start position.
Standing Horizontal Rotation (w/ plates)
Shoulders (free weights)
Instructions:
Stand with your elbows at shoulder level and flexed at 90 degrees.
Hold a weight plate in each hand and externally rotate your hands up towards the ceiling.
Return to the starting position.
Standing Horizontal Rotation to Press
Shoulders (free weights)
Instructions:
Stand with your elbows at shoulder level and flexed at 90 degrees.
Hold a weight plate in each hand and externally rotate your hands up towards the ceiling.
From there shoulder press the weight plates straight overhead into a shoulder press position.
Return to the starting position.
Standing Horizontal Rotation to Row
Shoulders (free weights)
Instructions:
Stand with your elbows at shoulder level and flexed at 90 degrees.
Hold a weight plate in each hand and externally rotate your hands up towards the ceiling.
Bring plates back down towards the waist until your arms are extended. Row the plates back up and into the external rotation.
Standing Internal/External Rotation w/ plates
Shoulders (free weights)
Instructions:
1) Start position: Grasp weight plates and flex elbow 90° keeping elbow in at side.
2) Rotate arm inward keeping elbow at 90°. Now rotate outward.
3) Return to start position.
4) Remember to keep elbow firmly secured to side. You may put a rolled towel between the elbow and side to facilitate rotation and secure form.
Shoulder Press (w/ plates)
Shoulders (free weights)
Instructions:
1) Start position: Position weight plates to ear level with an overhand grip (palms facing forward).
2) Press hands up above head keeping wrists over the elbows and arms moving parallel to body at all times.
3) Return to start position.
Lateral Raise (w/ plates)
Shoulders (free weights)
Instructions:
1) Stand with feet shoulder width apart or sit on bench in upright position.
2) Start position: Grasp weight plates with a neutral grip (palms facing each other). Arms should hang down at sides with elbows slightly bent.
3) Raise weight plates to side of body at shoulder height keeping elbows only slightly bent.
4) Return to start position.
Standing Military Press
Shoulders (free weights)
Instructions:
1. Sit in upright position or stand with feet shoulder width apart and knees slightly bent.
2. Start position: Position barbell to ear level with an overhand grip (palms facing forward).
3. Press hands up above head keeping wrists over the elbows and arms moving parallel to body at all times.
4. Return to start position.
Bradford Press
1. Start by holding barbell at chest level with your legs in a shoulder width stance. 2. This movement is a lot like a military overhead press only you press the barbell just high enough to clear your head and then lower it behind your neck until it touches your traps. 3. Once it does immediately reverse the movement by pressing the barbell up and over your head and then lowering it to your upper chest. That is one rep.
4. The idea is to never press the bar all the way up so you keep tension on your shoulders. 5. Complete for required repetitions. You can do this one standing or seated.
Smith Machine Overhead Press
Shoulders (free weights)
Instructions:
1. Start by sitting on a bench and placing the bar at shoulder level.
2. Proceed to press the bar up overhead until your arms are extended.
3. Return to the starting position and repeat for the suggested repetitions.
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Dumbbell Lateral Raise
Shoulders (free weights)
Instructions:
1. Stand with feet shoulder width apart or sit on bench in upright position.
2. Start position: Grasp DB’s with an underhand grip (palms facing forward). Arms should hang down at sides with elbows slightly bent.
3. Raise DB’s to side of body at shoulder height. Keep elbows only slightly bent with thumbs pointing up throughout movement.
4. Return to start position.
Seated Incline Barbell Raise
Shoulders (free weights)
Instructions:
1. Start by sitting on an incline bench and placing the bar on your thighs.
2. Keeping your arms semi straight raise the bar up above your head.
3. Slowly lower the bar and repeat.
Rotational press and balance
Shoulders (free weights)
Instructions:
1. Start by sitting on a stability ball and raise one foot off the ground.
2. Take dumbells and hold them at shoulder height.
3. Press the dumbells up and over your head in a circular motion.
4. Return to the starting position and repeat. Change legs every set.
Prone Plank with 1 Arm Shoulder Stabilization
Shoulders (free weights)
Instructions:
1. Start by placing your legs on top of a stability ball and your hands on the ground to form a plank position.
2. Holding a kettleball in one hand bring that arm up and out to the side keeping your arm straight.
3. Return to the starting position and repeat. Repeat with the other arm.
4. Keep your abs tight and hips parallel with your body.
