SHOULDERS

Arnold Press

Starting from a standing position while holding two dumbbells elevate your arms to 90 degrees parallel to the sides of your torso. Keep a straight line of action so that you press the dumbbells directly above your head. When lowering the dumbbells rotate them together in front of your chin before pressing them again.

Front Delt Raises with Dumbbells

Starting with your dumbbells at your sides in a neutral grip, lift your arms in front of you and rotate to a pronated hand position (overhand).

Lateral Raises with Cable

Adjust the cable pulley to its lowest position and connect a handle attachment. While holding onto the tower to lean off of, position your feet side-by-side. From here you can grab the handle with your opposite arm and lean off the tower. Keep your thumb slightly angled downwards when performing this lateral movement.

Lateral Raises with Dumbbells

Starting with your dumbbells at your sides in a neutral grip, lift your arms out to your sides while keeping your thumb slightly angled down. Elevate to a height relative to your shoulders. Slightly bend at the elbows.

Lateral to Front Delt Raises with Dumbbells

Starting with your dumbbells at your sides in a neutral grip, lift your arms out to your sides to perform a lateral raise. While maintaining this elevated position bring the dumbbells together in front of you. Next lower your arms to the starting position for a front delt raise and then perform the same sequence in reverse.

Rear Delt Flys with Dumbbells

Start from a seated position with two dumbbells. Lean slightly forward and position your feet close together. Lift your dumbbells at a 45 degree angle and rotate your wrists so that your thumbs point downwards.

Rear Delt Rows

With a cable tower adjusted to its highest position attach a wide bar. Assume a wide grip on the bar and slightly lean back. If you’re working off a lat pulldown machine you can elevate one foot on the seat. Retract the bar towards your nose while keeping your elbows depressed.

Seated Front Delt Raises with Plate

Starting from a seated position hold a plate or a single dumbbell with both hands. Widen your footing so that you can elevate the object from between your legs above your shoulders.

Seated Shoulder Press

Starting from a seated position while holding two dumbbells elevate your arms to 90 degrees parallel to the sides of your torso. Keep a straight line of action so that you press the dumbbells directly above your head.