WGBJ 3 - Workout 3 – Habit Nest

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    WGBJ 3 - Workout 3

    Workout 3: Shoulders   

    Shoulder Exercises

    1. Arnold Dumbbell Press 

    1. Sit on the military press bench, or any utility bench that has a back support, and hold two dumbbells in front of you at about upper-chest level. Your palms should be facing your body with your elbows bent and tucked in. 
    2. Next, in the middle of the movement, raise the dumbbells as you rotate your palms until they are facing forward.
    3. Continue raising the dumbbells until your arms are fully extended above you.
    4. After a pause at the top, begin to lower the dumbbells, rotating your palms towards you.

    2. Lateral Dumbbell Raise 

    1. Stand upright with your feet shoulder-width apart and dumbbells aligned with your feet at arm's length. Make sure your palms are facing inward towards your sides.
    2. Keep your torso stationary and raise the dumbbells to your side with a slight bend at your elbow. Lift your arms until they are slightly parallel to the ground, or around shoulder-level, and pause for a second at the top.
    3. Slowly lower the dumbbells back to the starting position.

    3. Front Dumbbell Raise 

    1. Stand upright with your feet hip-width apart. Grasp one dumbbell with each hand so that your palms are facing inward and hands are against your thighs.
    2. While keeping your torso stationary, lift the dumbbells in front of you with a straight arm or slightly bent elbow. Continue to raise the dumbbell until your arm is slightly above parallel to the ground or around shoulder-level. 
    3. Slowly lower the dumbbells back to the starting position.

    4. Bent Over Rear Delt Raise 

    1. Place two dumbbells, pointing forward, on the ground at the front of a flat bench.
    2. Sit on the end of the bench with your legs together and the dumbbells behind your calves.
    3. Bend at the waist while keeping the back straight in order to pick up the dumbbells. The palms of your hands should be facing each other as you pick the dumbbells up. This will be your starting position.
    4. Keeping your torso forward and stationary and the arms slightly bent at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor. Exhale as you lift the weights. (Note: Avoid swinging the torso or bringing the arms back as opposed to the side.)
    5. After a one second contraction at the top, slowly lower the dumbbells back to the starting position.
    6. Repeat for the recommended amount of repetitions.

       Variation: This exercise can also be performed standing but those with lower back problems are better off performing this seated variety.

    5. Reverse Fly 

    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.

    6. Wide Grip Smith Machine Upright Row 

    1. Set the bar on the smith machine to a height that is around the middle of your thighs. Grab the bar with both hands, wider than shoulder-width apart. 
    2. Lift the barbell up and fully extend your arms so that your arms are straight but you’re holding the weighted bar. 
    3. Use your side shoulders to lift the bar.. The bar should be close to the body as you move it up. Continue to lift it until it nearly touches your chin. Drive your elbows up towards the ceiling to ensure you’re using your shoulder. 
    4. Slowly lower the bar back down slowly to the starting position.  
    5. Repeat for the recommended amount of repetitions.

    7. Underhand Barbell Front Raise 

    1. Grasp a barbell/straight bar/EZ bar with an underhand grip that is slightly less than shoulder width. Stand shoulder-width apart. Your back should also be straight. This will be your starting position.
    2. Keeping your arms straight, drive the bar upwards focusing on using the front of your shoulder to do the movement. Keep you’re your traps relaxed so your shoulders aren’t moving up towards your head as you do the movement.
    3. Lower the bar back down slowly to the starting position, keeping your arms straight.

    *The underhand grip helps to engage more of your front shoulder, so throw this into your  shoulder workouts when you see fit!


    8. Plank

    1. Position yourself face-down on the ground and place your hands shoulder width apart. Keeping your back as straight as possible, push your body off the ground, through your hands.
    2. Inhale as you lower yourself downward, until your chest nearly touches the ground.
    3. Exhale and press your upper body back up to the starting position while squeezing your chest, arms, and abdominal muscles.

     

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