Shoulder Exercises
Rear Delt Row
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. 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
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.
FINISH
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.
Shrugs
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
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.
FINISH
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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