SHOULDERS

MILITARY PRESS-

Sit on bench grasp dumbbells lightly.  Start with dumbbells at shoulder level press upward bringing weights together.  Lower to original position and repeat.

TARGET MUSCLES: ANTERIOR AND MIDDLE DELTOIDS, UPPER TRAPEZIUS

SHRUGS-

Feet shoulder width a part grasping dumbbells.  Raise shoulders towards ears, relax, lower shoulders and repeat. 

TARGET MUSCLES: UPPER TRAPEZIUS

UPRIGHT ROW-

Grasp dumbbell, barbell or cable, slowly bend arms to lift bar straight up, with hands level with chest.  Lower bar and repeat.

TARGET MUSCLES: TRAPEZIUS, RHOMBOIDS

LATERAL RAISES-

Start with feet shoulder width apart and knees slightly bent.  Grasp dumbbells lightly at the side of body.  Extend arms out to the side with palms facing toward the ground, come to shoulder level and slowly lower arms back to side of body.

TARGET MUSCLES: MIDDLE DELTOIDS, UPPER TRAPEZIUS

FRONT RAISES-

Start with feet shoulder width apart and knees slightly bent.  Grasp dumbbells lightly at the front of body.  Raise the arms out to the front with palms facing toward the ground, come to shoulder level and slowly lower arms back to side of body.

TARGET MUSCLES: ANTERIOR DELTIODS

BENT OVER LATERAL RAISES-

Sit on a bench and lean forward so the upper body is parallel to the floor.  Tighten your abdominals to help protect your back.  Grasp dumbbells lightly, palms facing in.  Slowly  raise dumbbells out to the side until elbows are shoulder level and palms facing toward the ground.  Lower arms back to starting position.

TARGET MUSCLES: POSTERIOR DELTOIDS, RHOMBOIDS, UPPER TRAPEZIUS

SHOULDER MACHINE PRESS-

Sit on the machine with feet on the floor and head against pad. Back is straight and abdominals are tight.  Grasp the handles horizontally, palms facing forward.  Slowly press the handles up until your arms are straight, elbows bent slightly.  Lower handles back to starting position.

TARGET MUSCLES: MIDDLE AND ANTERIOR DELTOIDS

ARNOLD PRESS-

Sit on bench grasp dumbbells lightly.  Start with dumbbells at shoulder level with palms facing toward body.  Press upward while turning wrists so palms face away from body at the end of the press.  Lower arms and turn wrists so palms are facing the body again.

TARGET MUSCLES: ANTERIOR AND MIDDLE DELTOIDS, UPPER TRAPEZIUS, PECTORALIS MINOR

DUMBBELL INTERNAL ROTATION-

Lie on your right side on the floor with the dumbbell in right hand.  Position left hand at your side and keep head rested on floor.  Position right elbow at side ad bend elbow at a 90° angle resting arm on floor.  Keeping upper right arm stationary, raise right arm toward body.  Slowly lower arm back to floor and repeat.  Do not forget to switch sides.

TARGET MUSCLES: ROTATOR CUFF

DUMBBELL EXTERNAL ROTATION-

Lie on your left side with dumbbell in the right hand.  Rest head on your left outstretched arm.  Position your right elbow at your side bent at a 90° angle.  Rest right forearm on your stomach, palm facing your stomach.  Keep upper arm stationary and slowly raise right hand as far as you can, but no further than shoulder level.  Slowly lower arm back towards stomach and repeat.  Do not forget to switch sides.

TARGET MUSCLES: ROTATOR CUFF

TUBING INTERNAL ROTATION-

Secure tube to an object and stand where the tube has some tension.  Place the handle in your right hand with the right side of your body closest to the object.  Keep elbow to your side and at a 90° angle.  Slowly pull arm toward stomach and then return to starting position.

TARGET MUSCLES: ROTATOR CUFF

TUBING EXTERNAL ROTATION-

Secure tube to an object and stand where the tube has some tension.  Place the handle in your left hand with the right side of your body closest to the object.  Keep elbow to your side and at a 90° angle.  Slowly pull arm away from body as far as you can and then return to starting position.

TARGET MUSCLES: ROTATOR CUFF

SAFETY TIPS:

·         DO NOT arch back.

·         DO NOT bend your wrists.

·         KEEP head and back against bench.

·         DO NOT lock your elbows.