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Shoulder
It's amazing
how many movements require use of the shoulder muscles. Almost every
upper body movement incorporates the shoulder muscles. Most of your
shoulder muscle fibers run from the side of your shoulder to the
top of your shoulder.
Myth: I
don't know any good shoulder myths
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Shoulder Exercise 1: Shoulder Press
Starting position:
Sit on machine or bench 2. Grip handles or dumbbells 3. Keep your
back straight, head straight and stomach tight
Movement: 1. Raise arms and shorten the shoulder muscles until
your arms are almost straight 2. Slowly return arms to the point
where your upper arms are parallel with the floor - no further (This
keeps your muscles tight and working) REPEAT
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 Shoulder
Exercise 2: Front Shoulder Raise
*Exercise
Shown using Bodylastics elastics. Click
here to see more exercises
Starting position:
Stand with feet hips width apart 2. Grip handles or dumbbells and
place hands on front of thighs with palms facing front of leg 3. Bend
legs slightly and keep your back straight, head straight and stomach
tight
Movement: 1. Raise arms and shorten the front shoulder muscles
until the upper arm is parallel with the floor 2. Slowly return
arms to starting position REPEAT
Trainers tips and opinions: This is a great shoulder exercise
for targeting the front of the shoulder. During the exercise try not
to bend your arms and maintain a constant distance of 6-8 inches between
your hands
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 Shoulder
Exercise 3: Lateral Shoulder Raise
*Exercise
Shown using Bodylastics elastics. Click
here to see more exercises
Starting position: 1. If using elastics stand on elastic(s), feet
hips width apart 2. Grip handles or dumbbells and place hands on sides
of thighs with palms facing side of leg 3. Bend legs slightly and
keep your back straight, head straight and stomach tight
Movement:
1. While keeping arms slightly bent and rotated inward raise the
arms and shorten the middle shoulder muscles until the upper arm
is parallel with the floor 2. Slowly return arms to starting position
REPEAT
Trainers tips and opinions: Do you want width in your shoulders?
If so, this is the shoulder exercise for you. It works the middle
head of the shoulder which is the head that makes your shoulder
stick out to the side. It is very important that you perform this
exercise correctly. During the movement try to keep your elbows
higher than your hands. A good tip to help you with this action
is to pretend like you are pouring out a quart of milk in each hand
as your upper arm becomes parallel with the floor
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 Shoulder
Exercise #3: Shrug
*Exercise
Shown using Bodylastics elastics. Click
here to see more exercises
Starting position: 1. If you are using elastics stand on elastic(s)
with feet wide apart 2. Grip the handle or dumbbell on each side and
place hands on sides of thighs with palms facing side of leg 3. Keep
your legs slightly bent, back straight, head straight, arms straight
and stomach tight
Movement:
1. Raise your shoulders straight up 4-5 inches and shorten the muscles
on the top of the shoulder. 2. Slowly return shoulders to starting
position REPEAT
Trainers
tips and opinions: Here is another very important shoulder exercise.
You know that horrible pain that you sometimes feel on the top of
your shoulders after you've been sitting at a desk typing or after
a nights sleep. It usually rests in the Trapezius. This exercise
will strengthen that part of the body and in many cases help ease
the pain. As you perform the exercise just think of bringing your
shoulders up to your ears
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 Shoulder
Exercise 4: Rear shoulder Pull
*Exercise
Shown using Bodylastics elastics. Click
here to see more exercises
Starting position: 1. Sit indian style or on a machine with your
back straight, head straight and chest up 2. Grip a handle on each
side with arms parallel to floor and almost straight
Movement: 1. Pull your arms back and shorten the rear shoulder
muscles until forearms make 90 degree angle with upper arm 2.
Slowly return arms to starting position REPEAT
Trainers tips and opinions: This exercise is a must and I'll tell
you why. It works the rear head of the shoulder which is a muscle
that most people neglect. If the rest of your shoulder is strong but
one area is really weak - it can lead to injury. When you are performing
this exercise remember to grip the handles lightly and pull through
the elbows. Also try to keep your arm parallel with the floor as you
pull. |
