SHOULDER

COMPOUND

Dumbbell- Incline Front Raise

Lay back on an incline bench with the incline set anywhere between 30 to 60 degrees. Hold two dumbbells just above the knees with your arms straight and your palms facing down. Raise the dumbbells up until they are slightly above your shoulders, pause, and then lower them to the starting position and repeat.

Dumbbell- Shoulder Press Start with both dumbbells positioned to each side of the shoulders with at a 90 degree fashion. Press dumbbells upwards until arms are extended overhead. Lower and repeat. Machine- Shoulder Press Sit at a shoulder press machine and grasp handles so they are just above shoulder level. Press handles overhead till arms are extended, pause, and lower handles to starting position.

TRAPS

Cable- Low Pulley Row to Neck

Sit at the seated row and grab the ends of the rope with a palms down grip. With your back straight, pull the rope back and up to neck height, pause, and return to starting position.

Dumbbell- Incline Shoulder Raise

Sit back on an incline bench and hold the dumbbells above your shoulders with your elbows extended. Begin by raising your shoulders toward the dumbbells as high as you can. Pause, and lower shoulders and repeat.

Dumbbell- Shrugs

Stand and hold two dumbbells with your arms hanging at your sides. Begin by raising your shoulders up as far as possible, pause, and then return to the starting position.

Dumbbell- Standing Upright Row

Stand and hold dumbbells in front of your body with arms hanging and thumbs facing inwards. Pull dumbbells straight up till just below your chin and your elbows out. Pause at the top, and return to starting position.

FRONT:

Dumbbell- Front Raise

Stand with a dumbbell in each hand, with feet shoulder width apart. Lift the weight in one hand in front of you in a wide arc until it is slightly higher than shoulder height. Pause, and then lower the weight while simutaneously lifting the weight in your other hand, so that both arms are in motion at the same time. Keep your elbows slightly bent at all times.

SIDE:

Dumbbell- Lateral raise

Stand and bend forward slightly with your knees bent too. With dumbbells in both hands and elbows bent, raise upper arms to sides until elbows are at shoulder height. Pause, lower and repeat.


REAR

Dumbbell- Lying Rear Lateral Raise

Start by lying your chest down on a flat bench and grasp dumbbells with each hand. Raise your upper arms to your sides until your elbows reach shoulder height, pause, lower and repeat. Keep your elbows locked and maintain your upper arms perpendicular to torso at all times.

Dumbbell- Reverse Flies

Set an incline bench at the lowest possible angle and lie down on the bench so your chest is resting at the top of the bench. With a dumbbell in both hands, extend your arms in front making them perpendicular to the angle of the bench. Face your palms to each other and slightly bend the elbows. Lift the weights by pulling your arms apart in an arcing motion and squeeze your shoulder blades together until the weights are at either side of your head.