Shoulder Exercises
Seated Overhead Press
Shoulder Exercises
Rear Delt Row
Muscles worked
Front deltoid, upper traps and triceps
Success tips
•Keep feet flat on the floor and directly under your knees.
•Keep abs tight and a good spinal alignment.
•Do not increase the arch in the lower back as you raise your arms. Keep you spine steady.
START
FINISH
Muscles worked
Back of the middle deltoid, the rear del- toid, posterior rotator cuff, trapezius and rhomboids.
Success tips
• | Keep your spine and hips stable and do |
| not allow your body to sway during the |
| motion. |
• | For normal pulling exercises you |
| may choose to let the shoulder blades |
| float forward and backward naturally. |
START
FINISH
START
•Grab the dumbbells and sit up straight.
•Keep your chest lifted, abs tight and a slight arch in the lower back.
•Raise the dumbbells the shoulder height, keeping your palms facing forward.
•Upper arms should be 90 degrees away from your torso and your elbows should be bent to 90 degrees as shown.
ACTION
•Straighten your arms slowly over your head, focusing on moving your elbows up and inward toward your ears.
•Slowly return to the starting position, keeping tension on your front shoulder muscles through the entire motion.
However, for more emphasis to the |
rear deltoid, keep the shoulder blades |
pinched together throughout the |
movement. |
• Keep your abs tight, chest lifted and |
maintain a slight arch in your lower |
back. |
START
•Stand with your feet approximately shoulder width apart.
•Grab the dumbbells with your palms facing back.
•Bend forward at the knees and hips so that your arms will hang slightly in front of your knees holding the dumbbells.
•Keep your head/neck in line with your spine, as shown.
ACTION
•Allow your arms to bend as you move your elbows upward keeping a
•Your forearms should always point in the direction of the dumbbells.
•Move till your elbows are slightly behind your shoulders, then slowly reverse the motion, keeping tension on the rear shoulder muscles during the entire motion.
Front Raise
Shrugs
Muscles worked
Front deltoid
Success tips
•Keep knees slightly bent.
•Keep abs tight and a good spinal alignment.
•Do not increase the arch in the lower back as you raise your arms. Keep you spine steady.
START
FINISH
Muscles worked
Upper trapezius
Success tips
•Do not bend the neck backward or forward while raising the shoulders.
•Keep abs tight and a good spinal alignment.
•Make sure both shoulders are raised evenly.
START
FINISH
START
•Grab the dumbbells and stand up straight.
•Feet should be approximately shoulder width a part.
•Keep your chest lifted, abs tight and a slight arch in the lower back.
•Hold the dumbbells in front of you with your palms facing back.
ACTION
•Keep the arms straight and the palms facing down, move your arms forward and then upward to shoulder height.
•Slowly return to the starting position, keeping tension on your front shoulder muscles through the entire motion.
START
•Grab the dumbbells and stand up straight.
•Feet should be approximately shoulder width a part.
•Keep your chest lifted, abs tight and a slight arch in the lower back.
•Hold the dumbbells naturally to your sides.
ACTION
•Raise your shoulders toward the back of your head, making sure your neck/head position does not move.
•Slowly return the shoulders to the starting position, keeping tension on your upper shoulder and neck muscles through the entire motion without slouching or rounding your upper spine.
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