‘SHOULDER’ EXERCISES

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Shoulder Press 1:

This exercise can be done sitting or standing, sitting on a bench with back support is recommended. With  an overhand grip grasp dumbells, holding it above the shoulders slightly in front of you, point the elbows towards the floor. Keep  the abdominals tight and the lower back in a neutral position.

Push the dumbells up and overhead so that the arms are fully extended but without locking the elbows. Pause and lower to the starting position

AShoulder Press 2:

Starting Position
With a dumbbell in each hand, sit on a flat  bench (back-rest recommended) and position each dumbbell directly in  front of the shoulder with the palms facing towards you. Maintain the abdominals tight and the lower back in a neutral position.

With a rotating motion, push the dumbbells up so that the palms  are facing out when the arms are fully extended at the top (at the top the dumbbells should come fairly close to each other but not touch). Pause and rotating the hands inward lower the dumbbells to  the starting position.

Forward Raises:

With a dumbbell in each hand stand with the  feet shoulder width apart and the torso in an upright position. Turn the dumbbells so that the palms are facing your thighs and slightly  bend at the elbows.

Alternating dumbbells, raise your arm in front of you until the  dumbbell is directly in front of your shoulder. Pause and slowly lower to the starting position

Side Raises:

With a dumbbell in each hand, seated in  front of a mirror and the torso in an upright position. Turn the dumbells so that the palms are facing the sides of your body and  sligthly bend at the elbows.

Using a controlled movement raise the dumbbells out to the sides until they are at shoulder height (at the top, the dumbbells should  be facing downward). Pause at the top and slowly lower the dumbbells back to the starting position.

Upright Row:

With a dumbbell in each hand or with a barbell stand with  your feet shoulder-width apart and the knees relaxed. Hold the dumbbells in front of your legs with the palms facing your thighs.

Pull the dumbbells simultaneously up to chest level, keeping them  below the level of the shoulders. Initiate the movement at the elbows (pointing them out and up) and pull until the upper arm is  parallel to the floor. Pause and slowly lower back to the starting position.

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