30
31
Shoulder Exercises
Rear Delt Row
Shrugs
START
ACTION
START
• Grab the dumbbells and stand up
straight.
• Feet should be approximately
shoulder width a part.
• Keep your chest lifted, abs tight
and a slight arch in the lower
back.
• Hold the dumbbells naturally to
your sides.
• Raise your shoulders toward the
back of your head, making sure
your neck/head position does not
move.
• Slowly return the shoulders to the
starting position, keeping tension
on your upper shoulder and neck
muscles through the entire motion
without slouching or rounding
your upper spine.
FINISH
START
ACTION
START
• Stand with your feet
approximately shoulder width
apart.
• Grab the dumbbells with your
palms facing back.
• Bend forward at the knees and
hips so that your arms will hang
slightly in front of your knees
holding the dumbbells.
• Keep your head/neck in line with
your spine, as shown.
• Allow your arms to bend as
you move your elbows upward
keeping a 60-80 degree angle
between your arms and your
torso.
• Your forearms should always point
in the direction of the dumbbells.
• Move till your elbows are slightly
behind your shoulders, then
slowly reverse the motion, keeping
tension on the rear shoulder
muscles during the entire motion.
FINISH
Muscles worked
Back of the middle deltoid, the rear del-
toid, posterior rotator cuff, trapezius and
rhomboids.
Success tips
• Keep your spine and hips stable and do
not allow your body to sway during the
motion.
• For normal pulling exercises you
may choose to let the shoulder blades
float forward and backward naturally.
However, for more emphasis to the
rear deltoid, keep the shoulder blades
pinched together throughout the
movement.
• Keep your abs tight, chest lifted and
maintain a slight arch in your lower
back.
Muscles worked
Upper trapezius
Success tips
• Do not bend the neck backward or
forward while raising the shoulders.
• Keep abs tight and a good spinal
alignment.
• Make sure both shoulders are raised
evenly.
Shoulder Exercises
Seated Overhead Press
Front Raise
START
ACTION
START
• Grab the dumbbells and stand up
straight.
• Feet should be approximately
shoulder width a part.
• Keep your chest lifted, abs tight
and a slight arch in the lower
back.
• Hold the dumbbells in front of
you with your palms facing back.
• Keep the arms straight and the
palms facing down, move your
arms forward and then upward to
shoulder height.
• Slowly return to the starting
position, keeping tension on your
front shoulder muscles through
the entire motion.
FINISH
START
ACTION
START
• Grab the dumbbells and sit up
straight.
• Keep your chest lifted, abs tight
and a slight arch in the lower
back.
• Raise the dumbbells the shoulder
height, keeping your palms facing
forward.
• Upper arms should be 90 degrees
away from your torso and your
elbows should be bent to 90
degrees as shown.
• Straighten your arms slowly over
your head, focusing on moving
your elbows up and inward
toward your ears.
• Slowly return to the starting
position, keeping tension on your
front shoulder muscles through
the entire motion.
FINISH
Muscles worked
Front deltoid
Success tips
• Keep knees slightly bent.
• Keep abs tight and a good spinal
alignment.
• Do not increase the arch in the lower
back as you raise your arms. Keep you
spine steady.
Muscles worked
Front deltoid, upper traps and triceps
Success tips
• Keep feet flat on the floor and directly
under your knees.
• Keep abs tight and a good spinal
alignment.
• Do not increase the arch in the lower
back as you raise your arms. Keep you
spine steady.
