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SHOULDERS

Jan 29th, 2012

Shoulder Press on Bench with Bar

Barbell Shoulder Press:

  1. Sit on bench holding bar behind your head with palms facing forward. Elbows should be bent at about a 90 degree angle. 
  2. Push the bar straight overhead, extending your elbows without locking them out at the end position.
  3. Lower the bar back to your start position.

 

Shoulder Press on Bench with Blackbells

Dumbbell Shoulder Press:

  1. Sit on a bench holding dumbbells at the level of your head with palms facing in. Elbows should be bent at about a 90 degree angle and positioned straight out to the side at shoulder-level.
  2. Push the dumbbells straight overhead, extending your elbows without locking them out at the end position. As you raise the dumbbells, turn your forearms so that palms face forward.
  3. Lower the dumbbells, turning your palms back in, returning to your start position.

 

Lateral Lift Standing with Blackbells

Standing Dumbbell Lateral Raise:

  1. Stand with feet shoulder-width apart, holding dumbbells down at your sides with elbows slightly bent and palms facing in.
  2. Maintaining your elbows in a fixed, slightly bent position, raise the dumbbells out to the side until your elbows reach the level of your shoulders.
  3. Lower the dumbbells back to the start position.

 

Front Shoulder Raise Standing with Blackbells

Dumbbell Front Raise:

  1. Stand with feet shoulder-width apart, holding dumbbells down at your sides with palms facing in. Elbows are slightly bent.
  2. Raise the dumbbells up in front of you to the level of your shoulders. Palms should remain facing in.
  3. Lower dumbbells back to the start position.

 

Rear Fly on Ball with Blackbells (Is this the same as the reverse fly on ball under the BACK section? I’ll describe a seated rear fly, just in case this is a different exercise.)

Seated Rear Lateral Raise:

  1. Sit on a stability ball holding dumbbells in each hand. Bend over resting your torso on your thighs. Dumbbells will hang down behind or to the side of your ankles. Elbows are slightly bent and palms face in. This is your start position.
  2. Raise dumbbells up out to the sides, keeping your elbows in a fixed, slightly bent position. At the end of this movement, your palms will be facing downward and elbows will be at the level of your shoulders.
  3. Return dumbbells to start position.