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Workout 7: 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. 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.

6. Rear Delt Cable Fly 

  1. Adjust the pulleys to the appropriate height and adjust the weight. The pulleys should be above your head.
  2. Grab the left pulley with your right hand and the right pulley with your left hand, crossing them in front of you. 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.

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. 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.