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.

 

Car Drivers

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

Car Drivers 

  1. While standing upright, 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 straight out in front of you. This will be your starting position.
  2. Initiate the movement by rotating the plate as far to one side as possible. Use the same type of movement you would use to turn a steering wheel to one side.
  3. Reverse the motion, turning it all the way to the opposite side.
  4. Repeat for the recommended amount of repetitions.

 

 

Cable Shoulder Press

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

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.

 

Cable Seated Lateral Raise

MAIN MUSCLE TARGET=SHOULDERS
OTHER MUSCLES=MIDDLE BACK,TRAPS
LEVEL=BEGINNER

Cable Seated Lateral Raise 

  1. Stand in the middle of two low pulleys 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 pulley.
  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 pulleys. Grasp the left pulley with the right hand and the right pulley with the left after you select your weight. The pulleys 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.
  7. Repeat for the recommended amount of repetitions. Tip: Maintain upper arms perpendicular to torso and a fixed elbow position (10 degree to 30 degree angle) throughout exercise.

 

Cable Rope Rear-Delt Rows

MAIN MUSCLE TARGET=SHOULDERS
OTHER MUSCLES=BICEPS,MIDDLE BACK
LEVEL=BEGINNER

Cable Rope Rear-Delt Rows 


  1. Sit in the same position on a low pulley row station as you would if you were doing seated cable rows for the back.
  2. Attach a rope to the pulley 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.
  6. Repeat for the recommended amount of repetitions.

 

High Cable Fly

MAIN MUSCLE TARGET=SHOULDERS
LEVEL=BEGINNER

 High Cable Fly

  1. Adjust the pulleys to the appropriate height and adjust the weight. The pulleys should be above your head.
  2. Grab the left pulley with your right hand and the right pulley 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 Internal Rotation

MAIN MUSCLE TARGET=SHOULDERS
LEVEL=BEGINNER 

Cable Internal Rotation 

  1. Sit next to a low pulley 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 pulley’s 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 pulley. 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.

 

Bradford/Rocky Presses

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

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.

 

Bent Over Low-Pulley Side Lateral

MAIN MUSCLE TARGET=SHOULDERS
OTHER MUSCLES=LOWER BACK,MIDDLE BACK
LEVEL=BEGINNER

 Bent Over Low-Pulley Side Lateral

 

  1. Select a weight and hold the handle of the low pulley 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.

 

Bent Over Dumbbell Rear Delt Raise With Head On Bench

MAIN MUSCLE TARGET=SHOULDERS
LEVEL=BEGINNER 

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.

Battling Ropes

MAIN MUSCLE TARGET=SHOULDERS
OTHER MUSCLES=CHEST,FOREARMS
LEVEL=BEGINNER 

Battling Ropes 

  1. For this exercise you will need a heavy rope anchored at its center 15-20 feet away. Standing in front of the rope, take an end in each hand with your arms extended at your side. This will be your starting position.
  2. Initiate the movement by rapidly raising one arm to shoulder level as quickly as you can.
  3. As you let that arm drop to the starting position, raise the opposite side.
  4. Continue alternating your left and right arms, whipping the ropes up and down as fast as you can.

 

Barbell Shoulder Press

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

 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.
  5. Repeat for the recommended amount of repetitions.

Barbell Rear Delt Row

MAIN MUSCLE TARGET=SHOULDERS
OTHER MUSCLES=BICEPS,TRAPS,MIDDLE BACK
LEVEL=BEGINNER
  

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.
  5. Repeat for the recommended amount of repetitions.

 





Barbell Incline Shoulder Raise

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

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.
  4. Repeat for the recommended amount of repetitions.

 

Band Pull Apart

MAIN MUSCLE TARGET=SHOULDERS
OTHER MUSCLES=MIDDLE BACK,TRAPS
LEVEL=BEGINNER

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.

 

Back Flyes - With Bands

MAIN MUSCLE TARGET=SHOULDERS
OTHER MUSCLES=TRICEPS,MIDDLE BACK
LEVEL=BEGINNER

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.
  6. Repeat for the recommended amount of repetitions.

 


Rotating Shoulder Press

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

Rotating Shoulder 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.
  5. Repeat for the recommended amount of repetitions.

Front and Side Raises

MAIN MUSCLE TARGET=SHOULDERS
LEVEL=BEGINNER

  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.

Alternating Cable Shoulder Press

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

Alternating Cable Shoulder Press 

 

  1. Move the cables to the bottom of the tower and select an appropriate weight.
  2. 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 one side directly over head.
  4. After pausing at the top, return to the starting position and repeat on the opposite side.

 

SHOULDER WORKOUT