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.