Seated Barbell Back Press

Body Part: Shoulder

Description:

  1. Place the bar across the back of your shoulders (slightly below the neck).
  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. Position your legs using your shoulder-width medium stance with the toes slightly pointed out. Your back should be kept straight while performing this exercise.
  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.

Seated Front Barbell Press

Body Part: Shoulder

Description:

  1. Sit on a bench with back support in a squat rack. position a barbell at a height that is just above your head. 
  2. Grab the barbell with a pronated grip (palms facing forward). 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. Lift the bar back to the starting position as you exhale

Shoulder Press

Body Part: Shoulder

Description:

Sit straight on a flat bench and lean your back on that surface. Hold the dumbbells so that your palms are rotated to you, not you. Keep the dumbbells at shoulder level.

  1. Take a deep breath and lift the dumbbells until your hands are almost completely straight. While doing that rotate your forearms so that the ending of the lift looks exactly like in the regular overhead press.
  2. Return the dumbbells to a straight position and breathe out.

Lateral Raises

Body Part: Shoulder

Description:

Stand straight with the dumbbells at your hips.

  1. Take a deep breath and lift your hand up, until they are shoulder length.
  2. Go back to the starting position and breath out.

 

Dumbbell Front Raises

Body Part: Shoulder

Description:

Grasp dumbbells in both hands.

  1. Position dumbbells in front of upper legs with elbows straight or slightly bent.
  2. Raise dumbbells forward and upward until upper arms are above horizontal. 
  3. Repeat the process.

Cuban Press

Body Part: Shoulder

Description:

Stand straight and hold the dumbbells with an overgrip. Your feet should be shoulder width, knees slightly bent, and your abs tightened.

  1. Take a deep breath and slowly lift the dumbbells until your upper arm is parallel to the floor.
  2. From that position rotate your arms out 180 degrees, until they are above your head.
  3. Return your dumbbells to the starting position and breathe out.

Rear Delt Dumbbell Fly

Body Part: Shoulder

Description:

Lay on a bench or stand slightly bent forward. Upper body part should be parallel with the floor.

  1. retract your shoulder joint back  and push it towards  the latissimus. Breathe in and lift the dumbbells to shoulder width.
  2. Go back to the starting position and breathe out.

Shoulder Shrugs

Body Part: Shoulder

Description:

Stand erect with a dumbbell on each hand, arms extended on the sides.

  1. Lift the dumbbells by elevating the shoulders as high as possible while you exhale. Hold the contraction at the top for a second.
  2. The arms should remain extended at all times. Refrain from using the biceps to help lift the dumbbells. Only the shoulder should be moving up and down.
  3. Lower the dumbbells back to the original position slowly.

UpRight Row

Body Part: Shoulder

Description:

Stand straight while holding the barbell with an overgrip.Your hands should be spread at least shoulder width.

  1. Take a deep breathe and lift the barbell up, until it is at chin level. Your elbow should be positioned as high as possible in upper part of the movement.
  2. Go back to the starting position and breathe out.