Workout 36: Shoulders 

Shoulder Exercises

1. Seated Dumbbell Press

  1. Sit on a military press bench, or any utility bench that has a back support, and hold two dumbbells upright on the top of your thighs.
  2. With your palms facing each other, lift the dumbbells up (one at a time) to shoulder-level.
  3. Then, rotate your wrists so that your palms are facing upward toward the ceiling.
  4. Press your dumbbells up and toward each other, without jerking your back. 
  5. Slowly lower them until they return to the starting position.

2. Smith Machine Shoulder Press

  1. Sit on a bench with a back support directly underneath the barbell of a Smith machine. Grip the bar with a double 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.

3. 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.

4. 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.

5. Plate Around Your Head

  1. Take a weighted plate and hold it with both hands out in front of your body with a slight bend in your elbows.
  2. Take the weight and rotate it clockwise around the back of your head and back out to starting position.
  3. Repeat for the desired amount of repetitions.

6. 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.

7. Face Pull

  1. Stand in front of a medium-height rotating pulley and grab each side of the rope attachment. 
  2. Step back away from the machine until your arms are fully extended in front of you. 
  3. Your feet should be slightly wider than shoulder width apart and with a soft bend in your knees.
  4. Brace core and drive elbows past back, while pulling the rope handles slightly outside of your ears. 
  5. Hold and contract shoulder blades together.

8. Behind The Back Lateral Cable Raise

  1. Reach behind your back and grab the handle firmly as the pulley is in the lowest position.
  2. Maintain a slight bend in your elbow as you exhale and elevate your arm straight up to your side.
  3. Raise your arm up to shoulder height and slowly return your arm back down to the starting position.
  4. Allow your arm to descend deep enough to stretch your deltoid and repeat.

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