Front Cable Raise

MAIN MUSCLE TARGET=SHOULDERS
LEVEL=BEGINNER

Front Cable Raise 

 

  1. Select the weight on a low pulley machine and grasp the single hand cable attachment that is attached to the low pulley with your left hand.
  2. Face away from the pulley 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.

 

Face Pull

MAIN MUSCLE TARGET=SHOULDERS
OTHER MUSCLES=MIDDLE BACK
LEVEL=INTERMEDIATE

Face Pull

  1. Facing a high pulley with a rope or dual handles attached, pull the weight directly towards your face, separating your hands as you do so. Keep your upper arms parallel to the ground.

External Rotation with Cable

MAIN MUSCLE TARGET=SHOULDERS
LEVEL=BEGINNER

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.
    5. Continue as far as you are able, pause, and then return to the starting position.

 

Elbow Circles

MAIN MUSCLE TARGET=SHOULDERS
OTHER MUSCLES=TRAPS
LEVEL=BEGINNER

Elbow Circles 

 

  1. Sit or stand with your feet slightly apart.
  2. Place your hands on your shoulders with your elbows at shoulder level and pointing out.
  3. Slowly make a circle with your elbows. Breathe out as you start the circle and breathe in as you complete the circle.

 

Dumbbell Shoulder Press

MAIN MUSCLE TARGET=SHOULDERS
OTHER MUSCLES=TRICEPS
LEVEL=INTERMEDIATE

 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.
  6. Repeat for the recommended amount of repetitions.

 

Dumbbell Scaption

MAIN MUSCLE TARGET=SHOULDERS
OTHER MUSCLES=TRAPS
LEVEL=BEGINNER

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 center. 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 Raise

MAIN MUSCLE TARGET=SHOULDERS
OTHER MUSCLES=BICEPS
LEVEL=BEGINNER

 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.
  4. Repeat for the recommended amount of repetitions.

 


Dumbbell One-Arm Upright Row

MAIN MUSCLE TARGET=SHOULDERS
OTHER MUSCLES=BICEPS,TRAPS
LEVEL=INTERMEDIATE  

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

 

 

Dumbbell One-Arm Shoulder Press

MAIN MUSCLE TARGET=SHOULDERS
OTHER MUSCLES=TRICEPS
LEVEL=INTERMEDIATE

 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.

 

Dumbbell Lying Rear Lateral Raise

MAIN MUSCLE TARGET=SHOULDERS
LEVEL=INTERMEDIATE 

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.


Dumbbell Lying One-Arm Rear Lateral Raise

MAIN MUSCLE TARGET=SHOULDERS
OTHER MUSCLES=MIDDLE BACK
LEVEL=INTERMEDIATE

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.
  5. Repeat for the recommended amount of repetitions.