Get exercising, get healthy, get fit!
Exercise Guide - Shoulders
Shoulders Quick links
Wide grip seated row
Upright Row To Press
Overhead Dumbbell Press		    
Shoulders Wide grip seated row

Body muscles Used

  • Posterior deltoid - Shoulder horizontal extension
  • Mid trapezius / rhomboids - Shoulder girdle retraction
  • Biceps brachii - Elbow flexion
    		•
    The steps
    1. This exercise is performed with a seat that is in direct line with the path of resistance
    2. Maintain a neutral spine and adopt a wide grip
    3. Keeping the elbows high and the wrists straight
    4. Pull the weight towards you, by keeping the elbows high and to the outside of the body
    5. Make sure that you life the chest and retract fully as you inhale
    6. Pause briefly, then slowly return the weight to the start position

    Options
    This exercise can be performed on a cable system with one or both hands.

     
    Shoulders Upright Row To Press

    Body muscles Used

  • Mid (Fibres) deltoid - Shoulder abduction
  • Anterior deltoid - Flexion of the shoulder
  • Posterior deltoid - Shoulder lateral rotation
  • Upper trapezius - Shoulder girdle elevation
  • Anterior / Mid deltoid - Shoulder abduction
  • Triceps brachii - Elbow extension
    		•
    The steps
    1. Start by holding a pair of dumbbells, palms down, on the front of your thighs
    2. leading with the elbows, draw the DB'S to chest height
    3. As the DB's reach chest height, externally rotate your shoulders so your palms are facing forwards and the DB's are just above shoulders
    4. Drive the DB's over the head, by abducting the shoulders and extending the elbow. The arms should describe and arc
    5. Pause briefly, then slowly return to the start by reversing the process
    6. Be sure to maintain a neutral spine throughout, especially with the DB's in the overhead position

    Options
    This exercise may be performed with a barbell

     
    Shoulders Overhead Dumbbell Press

    Body muscles Used

  • Anterior / Mid deltoid - Shoulder abduction
  • Upper trapezius - Shoulder girdle elevation
  • Triceps brachii - Elbow extension
    		•
    The steps
    1. Start by holding a pair of dumbbells just above your shoulders, with your palms facing forward
    2. Keeping the wrists straight and the weight directly over your elbows, drive the DB's over your head, by abducting the shoulder and extending the elbow. The arms should describe and arc.
    3. Pause briefly at the top, then slowly return the DB's to the start
    4. Be sure to maintain a neutral spine throughout, especially when the DB's are in the over head position

    Options
    This exercise may be performed with a barbell.