Exercises: Shoulders
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Alternating Deltoid Raise
1. In a standing position, hold a pair of dumbbells at your side.
2. Keeping your elbows slightly bent, raise the weights directly in front of you to shoulder height, avoiding any swinging or cheating.
3. Return the weights to your side.
4. On the next repetition, raise the weights laterally, raising them out to your side to about shoulder height.
5. Return the weights to the starting position and continue alternating to the front and side.
1. Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so.
2. Press one directly overhead by extending through the elbow, turning it so the palm faces forward while holding the other kettlebell stationary .
3. Lower the pressed kettlebell to the starting position and immediately press with your other arm.
Arm Circles
1. Stand up and extend your arms straight out by the sides. The arms should be parallel to the floor and perpendicular (90-degree angle) to your torso. This will be your starting position.
2. Slowly start to make circles of about 1 foot in diameter with each outstretched arm. Breathe normally as you perform the movement.
3. Continue the circular motion of the outstretched arms for about ten seconds. Then reverse the movement, going the opposite direction.
Tip: Ten second movements equal one set and each circle equals one repetition.
Variations: As you get stronger you can use some light resistance.
Arnold Dumbbell Press
1. Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent.
Tip: Your arms should be next to your torso. The starting position should look like the contracted portion of a dumbbell curl.
2. Now to perform the movement, raise the dumbbells as you rotate the palms of your hands until they are facing forward.
3. Continue lifting the dumbbells until your arms are extended above you in straight arm position. Breathe out as you perform this portion of the movement.
4. After a second pause at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands towards you.
Tip: The left arm will be rotated in a counter clockwise manner while the right one will be rotated clockwise. Breathe in as you perform this portion of the movement.
Variations: You can perform the exercise standing up but that is not recommended for people with lower back issues.
Back Flyes - With Bands
1. Run a band around a stationary post like that of a squat rack.
2. Grab the band by the handles and stand back so that the tension in the band rises.
3. Extend and lift the arms straight in front of you.
Tip: Your arms should be straight and parallel to the floor while perpendicular to your torso. Your feet should be firmly planted on the floor spread at shoulder width. This will be your starting position.
4. As you exhale, move your arms to the sides and back. Keep your arms extended and parallel to the floor. Continue the movement until the arms are extended to your sides.
5. After a pause, go back to the original position as you inhale.
Variations: You can perform this exercise on a rear delt machine as well or using a cable machine.
Backward Medicine Ball Throw
1. This exercise is best done with a partner. If you lack a partner, the ball can be thrown and retrieved or thrown against a wall.
2. Begin standing a few meters in front of your partner, both facing the same direction. Begin holding the ball between your legs.
3. Squat down and then forcefully reverse direction, coming to full extension and you toss the ball over your head to your partner.
4. Your partner can then roll the ball back to you. Repeat for the desired number of repetitions.
Band Pull Apart
1. Begin with your arms extended straight out in front of you, holding the band with both hands.
2. Initiate the movement by performing a reverse fly motion, moving your hands out laterally to your sides.
3. Keep your elbows extended as you perform the movement, bringing the band to your chest. Ensure that you keep your shoulders back during the exercise.
4. Pause as you complete the movement, returning to the starting position under control.
Barbell Incline Shoulder Raise
1. Lie back on an Incline Bench. Using a medium width grip (a grip that is slightly wider than shoulder width), lift the bar from the rack and hold it straight over you with your arms straight. This will be your starting position.
2. While keeping the arms straight, lift the bar by protracting your shoulder blades, raising the shoulders from the bench as you breathe out.
3. Bring back the bar to the starting position as you breathe in.
Variations: You can use dumbbells or a smith machine in order to perform this exercise.
Barbell Rear Delt Row
1. Stand up straight while holding a barbell using a wide (higher than shoulder width) and overhand (palms facing your body) grip.
2. Bend knees slightly and bend over as you keep the natural arch of your back. Let the arms hang in front of you as they hold the bar. Once your torso is parallel to the floor, flare the elbows out and away from your body.
Tip: Your torso and your arms should resemble the letter "T". Now you are ready to begin the exercise.
3. While keeping the upper arms perpendicular to the torso, pull the barbell up towards your upper chest as you squeeze the rear delts and you breathe out.
Tip: When performed correctly, this exercise should resemble a bench press in reverse. Also, refrain from using your biceps to do the work. Focus on targeting the rear delts; the arms should only act as hooks.
4. Slowly go back to the initial position as you breathe in.
Variations: You can perform this exercise using a smith machine or a T-bar row. You can also use the low cable as long as you use a wide grip bar attachment.
Barbell Shoulder Press
1. Sit on a bench with back support in a squat rack. Position a barbell at a height that is just above your head. Grab the barbell with a pronated grip (palms facing forward).
2. Once you pick up the barbell with the correct grip width, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
3. Lower the bar down to the shoulders slowly as you inhale.
4. Lift the bar back up to the starting position as you exhale.
Variations:
1. This exercise can also be performed standing.
Bent Over Dumbbell Rear Delt Raise With Head On Bench
1. Stand up straight while holding a dumbbell in each hand and with an incline bench in front of you.
2. While keeping your back straight and maintaining the natural arch of your back, lean forward until your forehead touches the bench in front of you. Let the arms hang in front of you perpendicular to the ground. The palms of your hands should be facing each other and your torso should be parallel to the floor. This will be your starting position.
3. Keeping your torso forward and stationary, and the arms straight with a slight bend at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor. Exhale as you lift the weights. Caution: avoid swinging the torso or bringing the arms back as opposed to the side.
4. After a one second contraction at the top, slowly lower the dumbbells back to the starting position.
5. Repeat the recommended amount of repetitions.
Variations: This exercise can also be performed with cables or seating.
Bent Over Low-Cable Side Lateral
1. Select a weight and hold the handle of the low cable with your right hand.
2. Bend at the waist until your torso is nearly parallel to the floor. Your legs should be slightly bent with your left hand placed on your lower left thigh. Your right arm should be hanging from your shoulder in front of you and with a slight bend at the elbow. This will be your starting position.
3. Raise your right arm, elbow slightly bent, to the side until the arm is parallel to the floor and in line with your right ear. Breathe out as you perform this step.
4. Slowly lower the weight back to the starting position as you breathe in.
5. Repeat for the recommended amount of repetitions and repeat the movement with the other arm.
Variations: You can perform this exercise with dumbbells or exercise bands.
Bradford/Rocky Presses
1. Sit on a Military Press Bench with a bar at shoulder level with a pronated grip (palms facing forward).
Tip: Your grip should be wider than shoulder width and it should create a 90-degree angle between the forearm and the upper arm as the barbell goes down. This is your starting position.
2. Once you pick up the barbell with the correct grip, lift the bar up over your head by locking your arms.
3. Now lower the bar down to the back of the head slowly as you inhale.
4. Lift the bar back up to the starting position as you exhale.
5. Lower the bar down to the starting position slowly as you inhale. This is one repetition.
6. Alternate in this manner until you complete the recommended amount of repetitions.
Variations: For more stress on the shoulders, only lift the bar until it is slightly above the head and then lower to the opposite side. In this manner you keep more constant tension on the shoulders while minimizing triceps involvement.
Cable Internal Rotation
1. Sit next to a low cable sideways (with legs stretched in front of you or crossed) and grasp the single hand cable attachment with the arm nearest to the cable.
Tip: If you can adjust the cables height, you can use a flat bench to sit on instead.
2. Position the elbow against your side with the elbow bent at 90° and the arm pointing towards the cable. This will be your starting position.
3. Pull the single hand cable attachment toward your body by internally rotating your shoulder until your forearm is across your abs. You will be creating an imaginary semi-circle.
Tip: The forearm should be perpendicular to your torso at all times.
4. Slowly go back to the initial position.
5. Repeat for the recommended amount of repetitions and then repeat the movement with the next arm.
Caution: Do not use heavy weights for this exercise as if you use too much you risk rotator cuff injury.
Variations: You can use dumbbells for this movement as well as exercise bands.
Cable Rear Delt Fly
1. Adjust the cables to the appropriate height and adjust the weight. The cables should be above your head.
2. Grab the left cable with your right hand and the right cable 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.
Cable Rope Rear-Delt Rows
1. Sit in the same position on a low cable row station as you would if you were doing seated cable rows for the back.
2. Attach a rope to the cable and grasp it with an overhand grip. Your arms should be extended and parallel to the floor with the elbows flared out.
3. Keep your lower back upright and slide your hips back so that your knees are slightly bent. This will be your starting position.
4. Pull the cable attachment towards your upper chest, just below the neck, as you keep your elbows up and out to the sides. Continue this motion as you exhale until the elbows travel slightly behind the back.
Tip: Keep your upper arms horizontal, perpendicular to the torso and parallel to the floor throughout the motion.
5. Go back to the initial position where the arms are extended and the shoulders are stretched forward. Inhale as you perform this portion of the movement.
Variations: You can also perform this exercise using exercise bands or dumbbells. You can also perform this movement standing in front of a high cable.
Cable Seated Lateral Raise
1. Stand in the middle of two low cables that are opposite to each other and place a flat bench right behind you (in perpendicular fashion to you; the narrow edge of the bench should be the one behind you). Select the weight to be used on each cable.
2. Now sit at the edge of the flat bench behind you with your feet placed in front of your knees.
3. Bend forward while keeping your back flat and rest your torso on the thighs.
4. Have someone give you the single handles attached to the cables. Grasp the left cable with the right hand and the right cable with the left after you select your weight. The cables should run under your knees and your arms will be extended with palms facing each other and a slight bend at the elbows. This will be the starting position.
5. While keeping the arms stationary, raise the upper arms to the sides until they are parallel to the floor and at shoulder height. Exhale during the execution of this movement and hold the contraction for a second.
6. Slowly lower your arms to the starting position as you inhale.
Tip: Maintain upper arms perpendicular to torso and a fixed elbow position (10 degree to 30 degree angle) throughout exercise.
Variations: You can perform this exercise with exercise bands or dumbbells.
Cable Shoulder Press
1. Move the cables to the bottom of the towers and select an appropriate weight.
2. Stand directly in between the uprights. Grasp the cables and hold them at shoulder height, palms facing forward. This will be your starting position.
3. Keeping your head and chest up, extend through the elbow to press the handles directly over head.
4. After pausing at the top, return to the starting position and repeat.
Circus Bell
1. The circus bell is an oversized dumbbell with a thick handle. Begin with the dumbbell between your feet, and grip the handle with both hands.
2. Clean the dumbbell by extending through your hips and knees to deliver the implement to the desired shoulder, letting go with the extra hand.
3. Ensure that you get one of the dumbbell heads behind the shoulder to keep from being thrown off balance. To raise it overhead, dip by flexing the knees, and the drive upwards as you extend the dumbbell overhead, leaning slightly away from it as you do so.
4. Carefully guide the bell back to the floor, keeping it under control as much as possible. It is best to perform this event on a thick rubber mat to prevent damage to the floor.
Clean and Jerk
1. With a barbell on the floor close to the shins, take an overhand or hook grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
2. Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight. Move the weight with control as you continue to above the knees.
3. Next comes the second pull, the main source of acceleration for the clean. As the bar approaches the mid-thigh position, begin extending through the hips. In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward. There should be no need to actively pull through the arms to accelerate the weight; at the end of the second pull, the body should be fully extended, leaning slightly back, with the arms still extended.
4. As full extension is achieved, transition into the third pull by aggressively shrugging and flexing the arms with the elbows up and out. At peak extension, aggressively pull yourself down, rotating your elbows under the bar as you do so. Receive the bar in a front squat position, the depth of which is dependent upon the height of the bar at the end of the third pull. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed. Continue to descend to the bottom squat position, which will help in the recovery.
5. Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.
6. The second phase is the jerk, which raises the weight overhead. Standing with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible.
7. Drive through the heels create as much speed and force as possible, and be sure to move your head out of the way as the bar leaves the shoulders.
8. At this moment as the feet leave the floor, the feet must be placed into the receiving position as quickly as possible. In the brief moment the feet are not actively driving against the platform, the athletes effort to push the bar up will drive them down. The feet should be split, with one foot forward, and one foot back. Receive the bar with the arms locked out overhead. Return to a standing position.
Clean and Press
1. Assume a shoulder-width stance, with knees inside the arms. Now while keeping the back flat, bend at the knees and hips so that you can grab the bar with the arms fully extended and a pronated grip that is slightly wider than shoulder width. Point the elbows out to sides. The bar should be close to the shins. Position the shoulders over or slightly ahead of the bar. Establish a flat back posture. This will be your starting position.
2. Begin to pull the bar by extending the knees. Move your hips forward and raise the shoulders at the same rate while keeping the angle of the back constant; continue to lift the bar straight up while keeping it close to your body.
3. As the bar passes the knee, extend at the ankles, knees, and hips forcefully, similar to a jumping motion. As you do so, continue to guide the bar with your hands, shrugging your shoulders and using the momentum from your movement to pull the bar as high as possible. The bar should travel close to your body, and you should keep your elbows out.
4. At maximum elevation, your feet should clear the floor and you should start to pull yourself under the bar. The mechanics of this could change slightly, depending on the weight used. You should descend into a squatting position as you pull yourself under the bar.
5. As the bar hits terminal height, rotate your elbows around and under the bar. Rack the bar across the front of the shoulders while keeping the torso erect and flexing the hips and knees to absorb the weight of the bar.
6. Stand to full height, holding the bar in the clean position.
7. Without moving your feet, press the bar overhead as you exhale. Lower the bar under control
Crucifix
1. In the crucifix, you statically hold weights out to the side for time. While the event can be practiced using dumbbells, it is best to practice with one of the various implements used, such as axes and hammers, as it feels different.
2. Begin standing, and raise your arms out to the side holding the implements. Your arms should be parallel to the ground. In competition, judges or sensors are used to let you know when you break parallel. Hold for as long as you can. Typically, the weights should be heavy enough that you fail in 30-60 seconds.
Cuban Press
1. From a seated or standing position, hold a dumbbell in each hand with your shoulders rotated forward. Your arms should be fully extended next to your thighs with only a slight bend at the elbows and with the palms of your hands facing your thighs. This will be your starting position.
2. Begin the movement by lifting the elbows up, as if performing a dumbbell upright row, until they are at shoulder height.
Tip: The torso and the upper arm should resemble the letter "T". Exhale as you perform this movement.
3. Once you reach this position, inhale and then externally rotate the dumbbells up while keeping the upper arms in the same level and exhaling. Continue this movement until the forearms are perpendicular to the floor and the hands are pointing towards the ceiling. Inhale once you complete this movement.
4. Now press the dumbbells up over your head as if performing a shoulder press as you exhale.
5. Go back to the initial position as you breathe in by reversing the steps.
Variation: You can also use a barbell.
Double Kettlebell Jerk
1. Hold a kettlebell by the handle in each hand.
2. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so, so that the palms face forward. This will be your starting position.
3. Dip your body by bending the knees, keeping your torso upright.
4. Immediately reverse direction, driving through the heels, in essence jumping to create momentum.
5. As you do so, press the kettlebells overhead to lockout by extending the arms, using your body's momentum to move the weights.
6. Return your feet to the ground in a split fashion, with one foot forward and one foot back.
7. Keeping the weights overhead, return to a standing position, bringing your feet together. Lower the weights to perform the next repetition.
Double Kettlebell Push Press
1. Clean two kettlebells to your shoulders.
2. Squat down a few inches and reverse the motion rapidly. Use the momentum from the legs to drive the kettlebells overhead.
3. Once the kettlebells are locked out, lower the kettlebells to your shoulders and repeat.
Double Kettlebell Snatch
1. Place two kettlebells behind your feet. Bend your knees and sit back to pick up the kettlebells.
2. Swing the kettlebells between your legs forcefully and reverse the direction.
3. Drive through with your hips and lock the ketttlebells overhead in one uninterrupted motion.
Dumbbell Incline Shoulder Raise
1. Sit on an Incline Bench while holding a dumbbell on each hand on top of your thighs.
2. Lift your legs up to kick the weights to your shoulders and lean back. Position the dumbbells above your shoulders with your arms extended. The arms should be perpendicular to the floor with your palms facing forward and knuckles pointing towards the ceiling. This will be your starting position.
3. While keeping the arms straight and locked, lift the dumbbells by raising the shoulders from the bench as you breathe out.
4. Bring back the dumbbells to the starting position as you breathe in.
Variations: You can use a barbell or a smith machine in order to perform this exercise.
Dumbbell Lying One-Arm Rear Lateral Raise
1. While holding a dumbbell in one hand, lay with your chest down on a slightly inclined (around 15 degrees when measured from the floor) adjustable bench. The other hand can be used to hold to the leg of the bench for stability.
2. Position the palm of the hand that is holding the dumbbell in a neutral manner (palms facing your torso) as you keep the arm extended with the elbow slightly bent. This will be your starting position.
3. Now raise the arm with the dumbbell to the side until your elbow is at shoulder height and your arm is roughly parallel to the floor as you exhale.
Tip: Maintain your arm perpendicular to the torso while keeping your arm extended throughout the movement. Also, keep the contraction at the top for a second.
4. Slowly lower the dumbbell to the starting position as you inhale.
Variations: You can perform this exercise with both arms at the same time and also keeping the palms of the hands facing back as opposed to facing your torso.
Dumbbell Lying Rear Lateral Raise
1. While holding a dumbbell in each hand, lay with your chest down on a slightly inclined (around 15 degrees when measured from the floor) adjustable bench.
2. Position the palms of the hands in a neutral manner (palms facing your torso) as you keep the arms extended with the elbows slightly bent. This will be your starting position.
3. Now raise the arms to the side until your elbows are at shoulder height and your arms are roughly parallel to the floor as you exhale.
Tip: Maintain your arms perpendicular to the torso while keeping them extended throughout the movement. Also, keep the contraction at the top for a second.
4. Slowly lower the dumbbells to the starting position as you inhale.
5. Repeat for the recommended amount of repetitions and then switch to the other arm.
Variations: You can perform this exercise with just one arm and also keeping the palms of the hands facing back as opposed to facing your torso.
Dumbbell One-Arm Shoulder Press
1. Grab a dumbbell and either sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs or stand up straight.
2. Clean the dumbbell up to bring it to shoulder height. The other hand can be kept fully extended to the side, by the waist or grabbing a fixed surface.
3. Rotate the wrist so that the palm of your hand is facing forward. This is your starting position.
4. As you exhale, push the dumbbell up until your arm is fully extended.
5. After a second pause, slowly come down back to the starting position as you inhale.
6. Repeat for the recommended amount of repetitions and then switch arms.
Variations: You can perform the exercise standing or sitting on a regular flat bench. For people with lower back problems, the version described is the recommended one.
You can also perform the exercise as Arnold Presses.
Dumbbell One-Arm Upright Row
1. Grab a dumbbell and stand up straight with your arm extended in front of you with a slight bend at the elbows and your back straight. This will be your starting position.
Tip: The dumbbell should be resting on top of your thigh with the palm of your hands facing your thighs.
2. Keep the other hand can be kept fully extended to the side, by the waist or grabbing a fixed surface. This will be your starting position.
3. Use your side shoulders to lift the dumbbell as you exhale. The dumbbell should be close to the body as you move it up. Continue to lift it until the dumbbell is nearly in line with your chin.
Tip: Your elbows should drive the motion. As you lift the dumbbell, your elbow should always be higher than your forearm. Also, keep your torso stationary and pause for a second at the top of the movement.
4. Lower the dumbbell back down slowly to the starting position. Inhale as you perform this portion of the movement.
5. Repeat for the recommended amount of repetitions and switch arms.
Caution: Be very careful with how much weight you use in this exercise. Too much weight leads to bad form, which in turn can cause shoulder injury. Try not to use jerking, swinging and cheating. Also, if you suffer from shoulder problems, you may want to stay away from upright rows and substitute by some form of lateral raises.
Variations: This exercise can also be performed using a straight bar attached to a low cable and it can also be performed using an e-z bar, cables and exercise band.
Dumbbell Raise
1. Grab a dumbbell in each arm and stand up straight with your arms extended by your sides with a slight bend at the elbows and your back straight. This will be your starting position.
Tip: The dumbbell should be next to your thighs with the palm of your hands facing back.
2. Use your side shoulders to lift the dumbbells as you exhale. The dumbbells should be to the side of the body as you move them up. Continue to lift it until the dumbbells are nearly in line with your chin.
Tip: Your elbows should drive the motion. As you lift the dumbbell, your elbow should always be higher than your forearm. Also, keep your torso stationary and pause for a second at the top of the movement.
3. Lower the dumbbells back down slowly to the starting position. Inhale as you perform this portion of the movement.
Caution: Be very careful with how much weight you use in this exercise. Too much weight leads to bad form, which in turn can cause shoulder injury. Try not to use jerking, swinging and cheating. Also, if you suffer from shoulder problems, you may want to stay away from this movement and substitute by some form of lateral raises.
Variations: This exercise can also be performed using a straight bar attached to a low cable and it can also be performed using an e-z bar, cables and exercise band.
Dumbbell Scaption
1. This corrective exercise strengthens the muscles that stabilize your shoulder blade. Hold a light weight in each hand, hanging at your sides. Your thumbs should pointing up.
2. Begin the movement raising your arms out in front of you, about 30 degrees off centre (to the left and right). Your arms should be fully extended as you perform the movement.
3. Continue until your arms are parallel to the ground, and then return to the starting position.
Dumbbell Shoulder Press
1. While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support. Place the dumbbells upright on top of your thighs.
2. Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position.
3. Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position.
4. Now, exhale and push the dumbbells upward until they touch at the top.
5. Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling.
Variations: You can perform the exercise standing or sitting on a regular flat bench. For people with lower back problems, the version described is the recommended one.
You can also perform the exercise as Arnold Presses.
External Rotation
1. Lie sideways on a flat bench (or on the floor) with one arm holding a dumbbell and the other hand on top of the bench folded so that you can rest your head on it.
2. Bend the elbows of the arm holding the dumbbell so that it creates a 90-degree angle between the upper arm and the forearm.
Tip: Keep the arm parallel to your torso.
3. Now bend the elbow while keeping the upper arm stationary. In this manner, the forearm will be parallel to the floor and perpendicular to your torso.
Tip: So the forearm will be directly in front of you. The upper arm will be stationary by your torso and should be parallel to the floor (aligned with your torso at all times). This will be your starting position.
4. As you breathe out, externally rotate your forearm so that the dumbbell is lifted up in a semicircle motion as you maintain the 90 degree angle bend between the upper arms and the forearm. You will continue this external rotation until the forearm is perpendicular to the floor and the torso pointing towards the ceiling. At this point you will hold the contraction for a second.
5. As you breathe in, slowly go back to the starting position.
6. Repeat for the recommended amount of repetitions and then switch to the other arm.
Caution: There is no need to go heavy with this exercise. Too much weight will cause rotator cuff injury.
Variations: You can perform this exercise standing and with cables.
External Rotation with Band
1. Tie the band around a post. The band should be at the same height as your elbow. Stand with your left side to the band a couple of feet away.
2. Grasp the end of the band with your right hand, and keep your elbow pressed firmly to your side. We recommend you hold a pad or foam roll in place with your elbow to keep it firmly in position.
3. With your upper arm in position, your elbow should be flexed to 90 degrees with your hand reaching across the front of your torso. This will be your starting position.
4. Execute the movement by rotating your arm in a backhand motion, keeping your elbow in place.
5. Continue as far as you are able, pause, and then return to the starting position.
External Rotation with Cable
1. Adjust the cable to the same height as your elbow. Stand with your left side to the band a couple of feet away.
2. Grasp the handle with your right hand, and keep your elbow pressed firmly to your side. We recommend you hold a pad or foam roll in place with your elbow to keep it firmly in position.
3. With your upper arm in position, your elbow should be flexed to 90 degrees with your hand reaching across the front of your torso. This will be your starting position.
4. Execute the movement by rotating your arm in a backhand motion, keeping your elbow in place. Continue as far as you are able, pause, and then return to the starting position.
Face Pull
1. Face a high cable with a rope or dual handles attached.
2. Pull the weight directly towards your face, separating your hands as you do so.
3. Keep your upper arms parallel to the ground.
Front Cable Raise
1. Select the weight on a low cable machine and grasp the single hand cable attachment that is attached to the low cable with your left hand.
2. Face away from the cable and put your arm straight down with the hand cable attachment in front of your thighs at arms' length with the palms of the hand facing your thighs. This will be your starting position.
3. While maintaining the torso stationary (no swinging), lift the left arm to the front with a slight bend on the elbow and the palms of the hand always faces down. Continue to go up until you arm is slightly above parallel to the floor. Exhale as you execute this portion of the movement and pause for a second at the top.
4. Now as you inhale lower the arm back down slowly to the starting position.
5. Once all of the recommended amount of repetitions have been performed for this arm, switch arms and perform the exercise with the right one.
Variations: This exercise can be performed also with dumbbells or an exercise band.
Front Dumbbell Raise
1. Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs. This will be your starting position.
2. While maintaining the torso stationary (no swinging), lift the left dumbbell to the front with a slight bend on the elbow and the palms of the hands always facing down. Continue to go up until you arm is slightly above parallel to the floor. Exhale as you execute this portion of the movement and pause for a second at the top. Inhale after the second pause.
3. Now lower the dumbbell back down slowly to the starting position as you simultaneously lift the right dumbbell.
4. Continue alternating in this fashion until all of the recommended amount of repetitions have been performed for each arm.
Variations: This exercise can also be performed both arms at the same time. Also, you could use a barbell.
Front Incline Dumbbell Raise
1. Sit down on an incline bench with the incline set anywhere between 30 to 60 degrees while holding a dumbbell on each hand.
Tip: You can change the angle to hit the muscle a little differently each time.
2. Extend your arms straight in front of you and have your palms facing down with the dumbbells raised about 1 inch above your thighs. This will be your starting position.
3. Slowly raise the dumbbells straight up until they are slightly above your shoulders, while keeping your elbows locked. Squeeze at the top for a second and make sure you breathe out during this portion of the movement.
Tip: Keep your head resting down against the bench and your legs on the floor at all times.
4. Lower the arms back to the starting position as you inhale.
Variations: You can use a barbell as well for this exercise.
Front Plate Raise
1. While standing straight, hold a barbell plate in both hands at the 3 and 9 o'clock positions. Your palms should be facing each other and your arms should be extended and locked with a slight bend at the elbows and the plate should be down near your waist in front of you as far as you can go.
Tip: The arms will remain in this position throughout the exercise. This will be your starting position.
2. Slowly raise the plate as you exhale until it is a little above shoulder level. Hold the contraction for a second.
Tip: make sure that you do not swing the weight or bend at the elbows. Your torso should remain stationary throughout the movement as well.
3. As you inhale, slowly lower the plate back down to the starting position.
Variations: You can use dumbbells, barbells, cables or exercise bands to perform this movement.
Front Two-Dumbbell Raise
1. Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs. This will be your starting position.
2. While maintaining the torso stationary (no swinging), lift the dumbbells to the front with a slight bend on the elbow and the palms of the hands always facing down. Continue to go up until you arms are slightly above parallel to the floor. Exhale as you execute this portion of the movement and pause for a second at the top.
3. As you inhale, lower the dumbbells back down slowly to the starting position.
Variations: This exercise can also be performed by alternating hands, meaning doing one repetition with the right arm, and then one with the left, back to the right, etc. Also, you could use a barbell as well.
Handstand Push-Ups
1. With your back to the wall bend at the waist and place both hands on the floor at shoulder width.
2. Kick yourself up against the wall with your arms straight. Your body should be upside down with the arms and legs fully extended. Keep your whole body as straight as possible.
Tip: If doing this for the first time, have a spotter help you. Also, make sure that you keep facing the wall with your head, rather than looking down.
3. Slowly lower yourself to the ground as you inhale until your head almost touches the floor.
Tip: It is of utmost importance that you come down slow in order to avoid head injury.
4. Push yourself back up slowly as you exhale until your elbows are nearly locked.
Caution: Ensure that the floor surface is not slippery and also, if performing for the first time, use a spotter until you get good at this exercise.
Iron Cross
1. Stand with feet shoulder width apart holding a dumbbell in each hand.
2. Now lift the arms to your sides so that your torso and the arms form the letter "T". The arms should be parallel to the floor and perpendicular to each side of your torso. The palms should be facing forward. This will be your starting position.
3. As you inhale slowly squat down by bending at the knees and holding the back erect as if you were going to sit on a chair. Continue with the squat motion until your thighs are parallel to the floor.
Tip: Remember that the knees should never go past your toes.
4. As you squat down, simultaneously bring the arms in front of you until the palms of the hands are facing each other.
Tip: This will look like a flat bench flye but performed standing up. The arms will remain extended throughout the movement and only the shoulder joint will move.
5. Now start pressing with the ball of the foot mainly in order to go back to the initial position and simultaneously move the arms out away from your sides in order to form a giant "T" as you stand upright. Exhale as you perform this movement.
Jerk Balance
1. This drill helps you learn to drive yourself low enough during the jerk and corrects those who move backward during the movement. Begin with the bar racked in the jerk position, with the shoulders forward, torso upright, and the feet split slightly apart.
2. Initiate the movement as you would a normal jerk, dipping at the knees while keeping your torso vertical, and driving back up forcefully, using momentum and not your arms to elevate the weight.
3. Keep the rear foot in place, using it to drive your body forward into a full split as you jerk the weight. Recover by standing up with the weight overhead.
Kettlebell Arnold Press
1. Clean the kettlebell to your shoulder by extending through the legs and hips as you raise the kettlebell towards your shoulder. The palm should be facing inward.
2. Looking straight ahead, press the kettlebell out and overhead, rotating your wrist so that your palm faces forward at the top of the motion.
3. Return the kettlebell to the starting position, with the palm facing in.
Kettlebell Seated Press
1. Sit on the floor and spread your legs out comfortably.
2. Clean one kettlebell to your shoulder.
3. Press the kettlebell up and out until it is locked out overhead. Return to the starting position.
Kettlebell Seesaw Press
1. Clean two kettlebells two your shoulders.
2. Press one kettlebell.
3. Lower the kettlebell and immediately press the other kettlebell. Make sure to do the same amount of reps on both sides.
Variations: This can be done with dumbbells, standing or sitting.
Kettlebell Thruster
1. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so. This will be your starting position.
2. Begin to squat by flexing your hips and knees, lowering your hips between your legs. Maintain an upright, straight back as you descend as low as you can.
3. At the bottom, reverse direction and squat by extending your knees and hips, driving through your heels. As you do so, press both kettlebells overhead by extending your arms straight up, using the momentum from the squat to help drive the weights upward.
4. As you begin the next repetition, return the weights to the shoulders.
Kettlebell Turkish Get-Up (Lunge style)
1. Lie on your back on the floor and press a kettlebell to the top position by extending the elbow. Bend the knee on the same side as the kettlebell.
2. Keeping the kettlebell locked out at all times, pivot to the opposite side and use your non- working arm to assist you in driving forward to the lunge position. Using your free hand, push yourself to a seated position, then progressing to one knee.
3. While looking up at the kettlebell, slowly stand up. Reverse the motion back to the starting position and repeat.
Kettlebell Turkish Get-Up (Squat style)
1. Lie on your back on the floor and press a kettlebell to the top position by extending the elbow. Bend the knee on the same side as the kettlebell.
2. Keeping the kettlebell locked out at all times, pivot to the opposite side and use your non- working arm to assist you in driving forward to the lunge position.
3. Using your free hand, push yourself to a seated position, then progressing to your feet. While looking up at the kettlebell, slowly stand up. Reverse the motion back to the starting position and repeat.
Landmine Linear Jammer
1. Position a bar into landmine or, lacking one, securely anchor it in a corner. Load the bar to an appropriate weight and position the handle attachment on the bar.
2. Raise the bar from the floor, taking the handles to your shoulders. This will be your starting position.
3. In an athletic stance, squat by flexing your hips and setting your hips back, keeping your arms flexed.
4. Reverse the motion by powerfully extending through the hips, knees, and ankles, while also extending the elbows to straighten the arms. This movement should be done explosively, coming out of the squat to full extension as powerfully as possible.
5. Return to the starting position.
Lateral Raise - With Bands
1. To begin, stand on an exercise band so that tension begins at arm's length. Grasp the handles using a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The handles should be resting on the sides of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
2. Use your side shoulders to lift the handles to the sides as you exhale. Continue to lift the handles until they are slightly above parallel.
Tip: As you lift the handles, slightly tilt the hand as if you were pouring water and keep your arms extended. Also, keep your torso stationary and pause for a second at the top of the movement.
3. Lower the handles back down slowly to the starting position. Inhale as you perform this portion of the movement.
Variations: This exercise can also be performed using dumbbells or a cable machine.
Log Lift
1. Begin standing with the log in front of you. Grasp the handles, and begin to clean the log. As you are bent over to start the clean, attempt to get the log as high as possible, pulling it into your chest. Extend through the hips and knees to bring it up to complete the clean.
2. Push your head back and look up, creating a shelf on your chest to rest the log. Begin the press by dipping, flexing slightly through the knees and reversing the motion. This push press will generate momentum to start the log moving vertically. Continue by extending through the elbows to press the log above your head. There are no strict rules on form, so use whatever techniques you are most efficient with. As the log is pressed, ensure that you push your head through on each repetition, looking forward.
3. Repeat as many times as possible. Attempt to control the descent of the log as it is returned to the ground.
Low Cable Row To Neck
1. Sit on a low cable row machine with a rope attachment.
2. Grab the ends of the rope using a palms-down grip and sit with your back straight and your knees slightly bent.
Tip: Keep your back almost completely vertical and your arms fully extended in front of you. This will be your starting position.
3. While keeping your torso stationary, lift your elbows and start bending them as you pull the rope towards your neck while exhaling. Throughout the movement your upper arms should remain parallel to the floor.
Tip: Continue this motion until your hands are almost next to your ears (the forearms will not be parallel to the floor at the end of the movement as they will be angled a bit upwards) and your elbows are out away from your sides.
4. After holding for a second or so at the contracted position, come back slowly to the starting position as you inhale.
Tip: Again, during no part of the movement should the torso move.
Variation: You can use a straight bar attachment as well or a bench and exercise bands.
Lying One-Arm Lateral Raise
1. While holding a dumbbell in one hand, lay with your chest down on a flat bench. The other hand can be used to hold to the leg of the bench for stability.
2. Position the palm of the hand that is holding the dumbbell in a neutral manner (palms facing your torso) as you keep the arm extended with the elbow slightly bent. This will be your starting position.
3. Now raise the arm with the dumbbell to the side until your elbow is at shoulder height and your arm is roughly parallel to the floor as you exhale.
Tip: Maintain your arm perpendicular to the torso while keeping your arm extended throughout the movement. Also, keep the contraction at the top for a second.
4. Slowly lower the dumbbell to the starting position as you inhale.
Variations: You can perform this exercise with both arms at the same time and also keeping the palms of the hands facing back as opposed to facing your torso.
Lying Rear Delt Raise
1. While holding a dumbbell in each hand, lay with your chest down on a flat bench.
2. Position the palms of the hands in a neutral manner (palms facing your torso) as you keep the arms extended with the elbows slightly bent. This will be your starting position.
3. Now raise the arms to the side until your elbows are at shoulder height and your arms are roughly parallel to the floor as you exhale.
Tip: Maintain your arms perpendicular to the torso while keeping them extended throughout the movement. Also, keep the contraction at the top for a second.
4. Slowly lower the dumbbells to the starting position as you inhale.
5. Repeat for the recommended amount of repetitions and then switch to the other arm.
Variations: You can perform this exercise with just one arm and also keeping the palms of the hands facing back as opposed to facing your torso.
Medicine Ball Scoop Throw
1. Assume a semisquat stance with a medicine ball in your hands. Your arms should hang so the ball is near your feet.
2. Begin by thrusting the hips forward as you extend through the legs, jumping up.
3. As you do, swing your arms up and over your head, keeping them extended, releasing the ball at the peak of your movement. The goal is to throw the ball the greatest distance behind you.
One-Arm Incline Lateral Raise
1. Lie down sideways on an incline bench press with a dumbbell in the hand. Make sure the shoulder is pressing against the incline bench and the arm is lying across your body with the palm around your navel.
2. Hold a dumbbell in your uppermost arm while keeping it extended in front of you parallel to the floor. This is your starting position.
3. While keeping the dumbbell parallel to the floor at all times, perform a lateral raise. Your arm should travel straight up until it is pointing at the ceiling.
Tip: Exhale as you perform this movement. Hold the dumbbell in the position and feel the contraction in the shoulders for a second.
4. While inhaling lower the weight across your body back into the starting position.
5. Repeat the movement for the prescribed amount of repetitions.
6. Switch arms and repeat the movement.
One-Arm Kettlebell Clean and Jerk
1. Hold a kettlebell by the handle.
2. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward.
3. Dip your body by bending the knees, keeping your torso upright.
4. Immediately reverse direction, driving through the heels, in essence jumping to create momentum. As you do so, press the kettlebell overhead to lockout by extending the arms, using your body's momentum to move the weight.
5. Receive the weight overhead by returning to a squat position underneath the weight.
6. Keeping the weight overhead, return to a standing position. Lower the weight to the floor to perform the next repetition.
One-Arm Kettlebell Jerk
1. Hold a kettlebell by the handle. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward. This will be your starting position.
2. Dip your body by bending the knees, keeping your torso upright.
3. Immediately reverse direction, driving through the heels, in essence jumping to create momentum. As you do so, press the kettlebell overhead to lockout by extending the arms, using your body's momentum to move the weight. Receive the weight overhead by returning to a squat position underneath the weight. Keeping the weight overhead, return to a standing position.
4. Lower the weight to perform the next repetition.
One-Arm Kettlebell Military Press To The Side
1. Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces inward. This will be your starting position.
2. Look at the kettlebell and press it up and out until it is locked out overhead.
3. Lower the kettlebell back to your shoulder under control and repeat. Make sure to contract your lat, butt, and stomach forcefully for added stability and strength.
One-Arm Kettlebell Para Press
1. Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward. This will be your starting position.
2. Hold the kettlebell with the elbow out to the side, and press it up and out until it is locked out overhead.
3. Lower the kettlebell back to your shoulder under control and repeat. Make sure to contract your lat, butt, and stomach forcefully for added stability and strength.
One-Arm Kettlebell Push Press
1. Hold a kettlebell by the handle. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward. This will be your starting position.
2. Dip your body by bending the knees, keeping your torso upright.
3. Immediately reverse direction, driving through the heels, in essence jumping to create momentum. As you do so, press the kettlebell overhead to lockout by extending the arms, using your body's momentum to move the weight. Lower the weight to perform the next repetition.
One-Arm Kettlebell Snatch
1. Place a kettlebell between your feet. Bend your knees and push your butt back to get in the proper starting position.
2. Look straight ahead and swing the kettlebell back between your legs.
3. Immediately reverse the direction and drive through with your hips and knees, accelerating the kettlebell upward. As the kettlebell rises to your shoulder rotate your hand and punch straight up, using momentum to receive the weight locked out overhead.
One-Arm Kettlebell Split Jerk
1. Hold a kettlebell by the handle. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward. This will be your starting position.
2. Dip your body by bending the knees, keeping your torso upright.
3. Immediately reverse direction, driving through the heels, in essence jumping to create momentum. As you do so, press the kettlebell overhead to lockout by extending the arms, using your body's momentum to move the weight.
4. Receive the weight overhead by returning to a squat position underneath the weight, positioning one leg in front of you and one leg behind you.
5. Keeping the weight overhead, return to a standing position and bring your feet together. Lower the weight to perform the next repetition.
One-Arm Kettlebell Split Snatch
1. Hold a kettlebell in one hand by the handle.
2. Squat towards the floor, and then reverse the motion, extending the hips, knees, and finally the ankles, to raise the kettlebell overhead.
3. After fully extending the body, descend into a lunge position to receive the weights overhead, one leg forward and one leg back. Ensure you drive through with your hips and lock the ketttlebells overhead in one uninterrupted motion.
4. Return to a standing position, holding the weight overhead, and bring the feet together. Lower the weight to return to the starting position.
One-Arm Side Laterals
1. Pick a dumbbell and place it in one of your hands. Your non lifting hand should be used to grab something steady such as an incline bench press. Lean towards your lifting arm and away from the hand that is gripping the incline bench as this will allow you to keep your balance.
2. Stand with a straight torso and have the dumbbell by your side at arm's length with the palm of the hand facing you. This will be your starting position.
3. While maintaining the torso stationary (no swinging), lift the dumbbell to your side with a slight bend on the elbow and your hand slightly tilted forward as if pouring water in a glass. Continue to go up until you arm is parallel to the floor. Exhale as you execute this movement and pause for a second at the top.
4. Lower the dumbbell back down slowly to the starting position as you inhale.
5. Switch arms and repeat the exercise.
Variations: This exercise can also be performed sitting down.
Power Partials
1. Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
2. The palms of the hands should be facing your torso. Your feet should be about shoulder width apart. This will be your starting position.
3. Keeping your arms straight and the torso stationary, lift the weights out to your sides until they are about shoulder level height while exhaling.
4. Feel the contraction for a second and begin to lower the weights back down to the starting position while inhaling.
Tip: Keep the palms facing down with the little finger slightly higher while lifting and lowering the weights as it will concentrate the stress on your shoulders mainly.
Variations: There are many possible variations for this movement. For instance, you can perform the exercise sitting down on a bench with or without back support and you can also perform it by alternating arms; first lift the right arm for one repetition, then the left, then the right, etc.
Push Press
Beginning Position:
1. Use the floor-to-shoulder lifting technique described in the Power Clean exercise to move the bar from the floor to the shoulders.
Upward Movement Phase:
1. Slightly flex the hips and knees, keeping torso erect.
2. Immediately follow with an explosive push upward by extending the knees.
3. Keep torso erect and tensed.
4. At maximum hip and knee extension, shift body weight to balls of feet and extend ankle joints.
5. At maximum plantar flexion, push bar from the shoulders.
6. Push the bar with the arms to a fully extended elbow position overhead.
Downward Movement Phase:
1. Lower bar to shoulders.
2. Flex hips and knees slightly as bar touches shoulders.
3. Straighten the hips and knees before the upward movement phase begins again.
Breathing:
1. Exhale through the sticking point of the upward movement phase.
2. Inhale during the downward movement phase.
Push Press - Behind the Neck
1. Standing with the weight racked on the back of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible. Drive through the heels create as much speed and force as possible, moving the bar in a vertical path.
2. Using the momentum generated, finish pressing the weight overhead be extending through the arms.
3. Return to the starting position, using your legs to absorb the impact.
Rack Delivery
1. This drill teaches the delivery of the barbell to the rack position on the shoulders. Begin holding a bar in the scarecrow position, with the upper arms parallel to the floor, and the forearms hanging down. Use a hook grip, with your fingers wrapped over your thumbs.
2. Begin by rotating the elbows around the bar, delivering the bar to the shoulders. As your elbows come forward, relax your grip. The shoulders should be protracted, providing a shelf for the bar, which should lightly contact the throat.
3. It is important that the bar stay close to the body at all times, as with a heavier load any distance will result in an unwanted collision. As the movement becomes smoother, speed and load can be increased before progressing further.
Return Push from Stance
1. You will need a partner for this drill.
2. At the signal, move into a position to receive the pass from your partner.
3. Catch the medicine ball with both hands and immediately throw it back to your partner.
4. You can modify this drill by running different routes.
Reverse Flyes
1. To begin, lie down on an incline bench with the chest and stomach pressing against the incline. Have the dumbbells in each hand with the palms facing each other (neutral grip).
2. Extend the arms in front of you so that they are perpendicular to the angle of the bench. The legs should be stationary while applying pressure with the ball of your toes. This is the starting position.
3. Maintaining the slight bend of the elbows, move the weights out and away from each other (to the side) in an arc motion while exhaling.
Tip: Try to squeeze your shoulder blades together to get the best results from this exercise.
4. The arms should be elevated until they are parallel to the floor.
5. Feel the contraction and slowly lower the weights back down to the starting position while inhaling.
Reverse Flyes With External Rotation
1. To begin, lie down on an incline bench set at a 30-degree angle with the chest and stomach pressing against the incline.
2. Have the dumbbells in each hand with the palms facing down to the floor. Your arms should be in front of you so that they are perpendicular to the angle of the bench.
Tip: Your elbows should have a slight bend. The legs should be stationary while applying pressure with the ball of your toes (your heels should not be touching the floor). This is the starting position.
3. Maintaining the slight bend of the elbows, move the weights out and away from each other in an arc motion while exhaling.
4. As you lift the weight, your wrist should externally rotate by 90-degrees so that you go from a palms down (pronated) grip to a palms facing each other (neutral) grip.
Tip: Try to squeeze your shoulder blades together to get the best results from this exercise.
5. The arms should be elevated until they are level with the head.
6. Feel the contraction and slowly lower the weights back down to the starting position while inhaling.
Reverse Machine Flyes
1. Adjust the handles so that they are fully to the rear. Make an appropriate weight selection and adjust the seat height so the handles are at shoulder level. Grasp the handles with your hands facing inwards. This will be your starting position.
2. In a semicircular motion, pull your hands out to your side and back, contracting your rear delts.
3. Keep your arms slightly bent throughout the movement, with all of the motion occurring at the shoulder joint.
4. Pause at the rear of the movement, and slowly return the weight to the starting position.
Seated Barbell Military Press
1. Sit on a Military Press Bench with a bar behind your head and either have a spotter give you the bar (better on the rotator cuff this way) or pick it up yourself carefully with a pronated grip (palms facing forward).
Tip: Your grip should be wider than shoulder width and it should create a 90-degree angle between the forearm and the upper arm as the barbell goes down.
2. Once you pick up the barbell with the correct grip length, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
3. Lower the bar down to the collarbone slowly as you inhale.
4. Lift the bar back up to the starting position as you exhale.
Variations:
1. This exercise can also be performed standing but those with lower back problems are better off performing this seated variety.
2. The behind the neck variation is not recommended for people with shoulder problems as it can be hard on the rotator cuff due to the hyperextension created by bringing the bar behind the neck.
Seated Bent-Over Rear Delt Raise
1. Place a couple of dumbbells looking forward in front of a flat bench.
2. Sit on the end of the bench with your legs together and the dumbbells behind your calves.
3. Bend at the waist while keeping the back straight in order to pick up the dumbbells. The palms of your hands should be facing each other as you pick them. This will be your starting position.
4. Keeping your torso forward and stationary, and the arms slightly bent at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor. Exhale as you lift the weights.
Note: avoid swinging the torso or bringing the arms back as opposed to the side.
5. After a one second contraction at the top, slowly lower the dumbbells back to the starting position.
Variation: This exercise can also be performed standing but those with lower back problems are better off performing this seated variety.
Seated Cable Shoulder Press
1. Adjust the weight to an appropriate amount and be seated, grasping the handles. Your upper arms should be about 90 degrees to the body, with your head and chest up. The elbows should also be bent to about 90 degrees. This will be your starting position.
2. Begin by extending through the elbow, pressing the handles together above your head.
3. After pausing at the top, return the handles to the starting position. Ensure that you maintain tension on the cables.
4. You can also execute this movement with your back off the pad and alternate hands.
Seated Dumbbell Press
1. Grab a couple of dumbbells and sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs.
2. Clean the dumbbells up one at a time by using your thighs to bring the dumbbells up to shoulder height at each side.
3. Rotate the wrists so that the palms of your hands are facing forward. This is your starting position.
4. As you exhale, push the dumbbells up until they touch at the top.
5. After a second pause, slowly come down back to the starting position as you inhale.
Variations:
1. You can perform the exercise standing or sitting on a regular flat bench. For people with lower back problems, the version described is the recommended one.
2. You can also perform the exercise as Arnold Presses. However, it is not recommended if you have rotator cuff problems.
Seated Side Lateral Raise
1. Pick a couple of dumbbells and sit at the end of a flat bench with your feet firmly on the floor. Hold the dumbbells with your palms facing in and your arms straight down at your sides at arms' length. This will be your starting position.
2. While maintaining the torso stationary (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top.
3. Lower the dumbbells back down slowly to the starting position as you inhale.
Variations: This exercise can also be performed standing up.
See-Saw Press (Alternating Side Press)
1. Grab a dumbbell with each hand and stand up erect.
2. Clean (lift) the dumbbells to the chest/shoulder level and then rotate your wrists so that your palms are facing towards you as if you were getting ready to perform an Arnold Press. This will be your starting position.
3. Now start extending your left arm overhead as you rotate the wrist so that the palm of your hand faces forward as you go up. Your elbows should come out also as you lift the weight. Simultaneously, you will also be bending from your hip to your opposite side.
Tip: If you perform the exercise correctly, is should look as if you are trying to reach for something overhead on the right hand side of your body, but with your left arm. Breathe out as you perform this movement.
4. Once you reach the top position breathe in. Then, with the weight fully extended overhead and you bent over to your right hand side, begin the movement to the left side.
Caution: Be extremely careful with the weight used as using a weight that you cannot control can cause back injury.
Variation: This can be done seated.
Shoulder Press - With Bands
1. To begin, stand on an exercise band so that tension begins at arm's length. Grasp the handles and lift them so that the hands are at shoulder height at each side.
2. Rotate the wrists so that the palms of your hands are facing forward. Your elbows should be bent, with the upper arms and forearms in line to the torso. This is your starting position.
3. As you exhale, lift the handles up until your arms are fully extended overhead.
Side Lateral Raise
1. Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you. This will be your starting position.
2. While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top.
3. Lower the dumbbells back down slowly to the starting position as you inhale.
Variation: This exercise can also be performed sitting down.
Smith Incline Shoulder Raise
1. Place an incline bench underneath the smith machine. Place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the incline bench and make sure your shoulders are aligned right under the barbell.
2. Using a shoulder width pronated (palms forward) grip, lift the bar from the rack and hold it straight over you with a slight bend at the elbows. This will be your starting position.
3. As you breathe out, lift the bar up until your arms are fully extended.
Note: The contraction should be felt around the shoulders.
4. After a second pause, bring the bar back down to the starting position as you breathe in.
5. Repeat the movement for the prescribed amount of repetitions.
6. When you are done, place the bar back in the rack.
Variations: You can perform this exercise with dumbbells or a barbell.
Smith Machine Overhead Shoulder Press
1. To begin, place a flat bench (or preferably one with back support) underneath a smith machine. Position the barbell at a height so that when seated on the flat bench, the arms must be almost fully extended to reach the barbell.
2. Once you have the correct height, sit slightly in behind the barbell so that there is an imaginary straight line from the tip of your nose to the barbell. Your feet should be stationary. Grab the barbell with the palms facing forward, unlock it and lift it up so that your arms are fully extended. This is the starting position.
3. Slowly begin to lower the barbell until it is level with your chin while inhaling.
4. Then lift the barbell back to the starting position using your shoulders while exhaling.
Variation: You can use dumbbells or a barbell to perform this exercise.
Standing Barbell Press Behind Neck
1. This exercise is best performed inside a squat rack for easier pick up of the bar. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
2. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
3. Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Your back should be kept straight while performing this exercise. This will be your starting position.
4. Elevate the barbell overhead by fully extending your arms while breathing out.
5. Hold the contraction for a second and lower the barbell back down to the starting position by inhaling.
Caution: Performing this exercise can cause serious injury if not performed properly. Make sure to keep your back straight when lowering and lifting the barbell.
Standing Dumbbell Press
1. Standing with your feet shoulder width apart, take a dumbbell in each hand. Raise the dumbbells to head height, the elbows out and about 90 degrees. This will be your starting position.
2. Maintaining strict technique with no leg drive or leaning back, extend through the elbow to raise the weights together directly above your head.
3. Pause, and slowly return the weight to the starting position.
Standing Dumbbell Straight-Arm Front Delt Raise Above Head
1. Hold the dumbbells in front of your thighs, palms facing your thighs.
2. Keep your arms straight with a slight bend at the elbows but keep them locked. This will be your starting position.
3. Raise the dumbbells in a semicircular motion to arm's length overhead as you exhale.
4. Slowly return to the starting position using the same path as you inhale.
Variation: You can perform this exercise with a barbell or by alternating dumbbells.
Standing Front Barbell Raise Over Head
1. To begin, stand straight with a barbell in your hands. You should grip the bar with palms facing down and a closer than shoulder width grip apart from each other.
2. Your feet should be shoulder width apart from each other. Your elbows should be slightly bent. This is the starting position.
3. Lift the barbell up until it is directly over your head while exhaling. Make sure to keep your elbows slightly bent when performing each repetition.
4. Once you feel the contraction, begin to lower the barbell back down to the starting position as you inhale.
Variations: This exercise can also be performed with dumbbells in each hand or by using a close or wide grip with the barbell. By alternating the widths of your grip, you will be able to contract different parts of the shoulders for an overall better physique.
Standing Low-Cable Deltoid Raise
1. Start by standing to the right side of a low cable row. Use your left hand to come across the body and grab a single handle attached to the low cable with a pronated grip (palms facing down). Rest your arm in front of you. Your right hand should grab the machine for better support and balance.
2. Make sure that your back is erect and your feet are shoulder width apart from each other. This is the starting position.
3. Begin to use the left hand and come across your body out until it is elevated to shoulder height while exhaling.
4. Feel the contraction at the top for a second and begin to slowly lower the handle back down to the original starting position while inhaling.
5. Switch arms and repeat the exercise.
Standing Military Press
1. Start by placing a barbell that is about chest high on a squat rack. Once you have selected the weights, grab the barbell using a pronated (palms facing forward) grip. Make sure to grip the bar wider than shoulder width apart from each other.
2. Slightly bend the knees and place the barbell on your collar bone. Lift the barbell up keeping it lying on your chest. Take a step back and position your feet shoulder width apart from each other.
3. Once you pick up the barbell with the correct grip length, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
4. Lower the bar down to the collarbone slowly as you inhale.
5. Lift the bar back up to the starting position as you exhale.
Variations:
1. This exercise can also be performed sitting as those with lower back problems are better off performing this seated variety.
2. The behind the neck variation is not recommended for people with shoulder problems as it can be hard on the rotator cuff due to the hyperextension created by bringing the bar behind the neck.
3. Another option is to use dumbbells when performing this exercise for better isolation.
Standing Palm-In One-Arm Dumbbell Press
1. Start by having a dumbbell in one hand with your arm fully extended to the side using a neutral grip. Use your other arm to hold on to an incline bench to keep your balance.
2. Your feet should be shoulder width apart from each other. Now slowly lift the dumbbell up until you create a 90 degree angle with your arm.
Note: Your forearm should be perpendicular to the floor. Continue to maintain a neutral grip throughout the entire exercise.
3. Slowly lift the dumbbell up until your arm is fully extended. This the starting position.
4. While inhaling lower the weight down until your arm is at a 90 degree angle again.
5. Feel the contraction for a second and then lift the weight back up towards the starting position while exhaling. Remember to hold on to the incline bench and keep your feet positioned to keep balance during the exercise.
6. Switch arms and repeat the exercise.
Variation: This exercise can be performed with dumbbells in each arm as the dumbbells will help to keep you balanced. This is another great way to add variety to your routines and keep them interesting.
Standing Palms-In Dumbbell Press
1. Start by having a dumbbell in each hand with your arm fully extended to the side using a neutral grip. Your feet should be shoulder width apart from each other. Now slowly lift the dumbbells up until you create a 90 degree angle with your arms.
Note: Your forearms should be perpendicular to the floor. This the starting position.
2. Continue to maintain a neutral grip throughout the entire exercise. Slowly lift the dumbbells up until your arms are fully extended.
3. While inhaling lower the weights down until your arm is at a 90 degree angle again.
Variation: This exercise can be performed with a dumbbell in one arm and another holding on to an incline bench. This is another great way to add variety to your routines and keep them interesting.
Standing Two-Arm Overhead Throw
1. Stand with your feet shoulder width apart holding a medicine ball in both hands. To begin, reach the medicine ball deep behind your head as you bend the knees slightly and lean back.
2. Violently throw the ball forward, flexing at the hip and using your whole body to complete the movement.
3. The medicine ball can be thrown to a partner or to a wall, receiving it as it bounces back.
Two-Arm Kettlebell Clean
1. Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.
2. Clean the kettlebells to your shoulders by extending through the legs and hips as you raise the kettlebells towards your shoulders. Rotate your wrists as you do so.
3. Lower the kettlebells back to the starting position and repeat.
Two-Arm Kettlebell Jerk
1. Clean the kettlebells to your shoulders by extending through the legs and hips as you swing the kettlebells towards your shoulders.
2. Rotate your wrists as you do so, so that the palms face forward.
3. Squat down a few inches and reverse the motion rapidly driving both kettlebells overhead.
4. Immediately after the initial push, squat down again and get under the kettlebells.
5. Once the kettlebells are locked out, stand upright to complete the exercise.
Two-Arm Kettlebell Military Press
1. Clean the kettlebells to your shoulders by extending through the legs and hips as you swing the kettlebells towards your shoulders. Rotate your wrists as you do so, so that the palms face forward.
2. Press the kettlebells up and out. As the kettlebells pass your head, lean into the weights so that the kettlebells are racked behind your head. Make sure to contract your lats, butt, and stomach for added stability.
Upright Barbell Row
1. Grasp a barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back should also be straight. This will be your starting position.
2. Now exhale and use the sides of your shoulders to lift the bar, raising your elbows up and to the side. Keep the bar close to your body as you raise it. Continue to lift the bar until it nearly touches your chin.
Tip: Your elbows should drive the motion, and should always be higher than your forearms. Remember to keep your torso stationary and pause for a second at the top of the movement.
3. Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
Variations: This exercise can also be performed using a straight bar attached to a low cable and it can also be performed using dumbbells, though this later exercise should be reserved by people that are well familiarized with correct execution.
