Weightlifting Transformation Journal
All Shoulders Exercises
1. Start by sitting on an exercise bench with a backrest, holding a dumbbell in each hand at shoulder height, palms facing your body.
2. As you press the dumbbells upward, rotate your wrists so that your palms are facing outwards at the top of the movement with your arms fully extended overhead.
3. Slowly lower the dumbbells back down to shoulder height, reversing the wrist rotation so that your palms are facing inward again.
1. Stand upright with your feet shoulder-width apart. Grasp the barbell with an overhand grip that is slightly less than shoulder width apart. The bar should be in front of your thighs with your arms extended and your palms facing your body.
2. Use the sides of your shoulders to lift the bar up towards your chest and drive your elbows up and to the side. Keep the bar close to your body as you raise it.
3. While keeping your elbows flared out, continue to lift the bar until it’s at your upper chest level. Keep your torso stationary and pause for a second at the top of the movement.
4. Slowly lower the bar back to the starting position.
1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing inward.
2. Bend your knees slightly and hinge forward at your hips, keeping your back flat and your chest up.
3. Keeping your elbows slightly bent, lift the dumbbells out to the sides until your arms are parallel to the ground and your shoulder blades are squeezed together.
4. Pause for a moment at the top of the movement, then slowly lower the weights back down to the starting position.
1. Set the cable machine to a height just above your head and attach a rope handle.
2. Stand facing the cable machine and grab the rope with an overhand grip, hands slightly wider than shoulder-width apart.
3. Walk back a few steps until there is tension on the cable, position your feet either hip-width apart or at a staggered stance with one foot in front of the other. Slightly bend your knees.
4. Keeping your chest up and shoulders back, pull the rope towards your face by squeezing your shoulder blades together. Aim to bring your hands to the sides of your face, with your elbows pointing outwards.
5. Slowly release the tension on the cable and return your arms to the starting position. Repeat for desired number of reps
1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand with palms facing your thighs.
2. Keeping your arms straight, exhale and lift the weights up to shoulder height in front of your body, stopping just before your arms become parallel to the floor.
3. Hold this position for a second, then slowly lower the weights back down to the starting position.
1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing inward.
2. Raise your arms out to the sides, keeping them straight, until they are parallel to the floor.
3. Pause for a moment at the top of the movement, then slowly lower the dumbbells back to the starting position with control.
4. Repeat for the desired number of repetitions.
1. With elbows slightly bent, take a weighted plate and hold it out in front of your body with both hands.
2. Rotate the weight clockwise around the back of your head and back out to starting position.
1. Adjust the pulleys so that they are positioned above your head and adjust the weight.
2. Grab the left pulley with your right hand and the right pulley with your left hand, crossing them in front of you just above shoulder level shoulder level. Your palms should be facing away from your face. This will be your starting position.
3. Initiate the movement by moving your arms back and outward, keeping your arms straight as you execute the movement.
4. Pause at the end of the motion before returning the handles to the start position.
1. On the reverse fly machine (which sometimes doubles as a chest fly machine), adjust the handles so that they are fully facing the rear (closest together). Adjust the seat height to make the handles at your shoulder-level. Sit on the seat with your chest against the pad and grasp the handles with your palms facing inwards.
2. Pull your hands out to your sides and back as far as possible. This should make a semicircular motion where you should feel a stretch in your shoulders.
3. Pause at the back of the movement, and slowly return the weight to the starting position.
1. Sit on a bench with your feet flat on the floor and your back straight. Hold a dumbbell in each hand at shoulder level, with your palms facing forward and your elbows bent.
2. Press the dumbbells up above your head, extending your arms fully and keeping your palms facing forward.
3. Slowly lower the dumbbells back down to shoulder level, making sure to maintain controlled resistance.
1. Stand upright with your feet shoulder-width apart and hold a dumbbell in each hand, with your arms extended down by your sides and palms facing your body.
2. Keeping your arms straight, shrug your shoulders towards your ears as high as possible.
3. Hold this position at the top of the movement for a brief pause, then slowly lower the dumbbells back down to the starting position.
1. Sit on a bench with a back support directly underneath the barbell of a Smith machine. Grip the bar with a overhand grip, slightly wider than shoulder-width apart at just above shoulder height.
2. Gripping the bar as tight as possible, press it overhead until your arms are completely locked out. Pause at the top, then lower it back to the starting position.
1. Grab a towel, t-shirt, band, or any sturdy, lightly-stretchable object you can pull apart without ripping. Try to rip the object apart with both hands.
2. As you maintain tension, keep your arms straight and raise your hands up in front of your body all the way overhead.
3. Reverse the movement, still maintaining tension, until your hands lower to the starting position.
4. Repeat for the desired number of repetitions, maintaining tension throughout.
1. Stand with your feet shoulder-width apart, and place a loaded barbell in front of you on the ground. Your knees should be slightly bent, and your back should be straight.
2. Bend forward at the waist and grasp the bar with an underhand grip, with your palms facing up. Your grip should be slightly narrower than shoulder-width apart.
3. Keeping your elbows slightly bent, lift the bar out in front of you to chest height, pause, and then resist the bar back down to the starting position with control.