S H O U L D E R S
Video - Picture
Alternative Exercises
Instructions
1. Pick a pair of Dumbbells and sit comfortably on a military bench or a utility gym chair with back support and no head rest. Hold both Dumbbells in a neutral grip with the palms of your hands facing inwards, and with your arms fully extended hanging down at your sides. Place your feet firm on the ground at about hips width apart. This will be your starting position. 2. While maintaining a straight & upright torso, use your side shoulder muscles of your right arm to lift the weight in your right hand all the way up to your side while keeping a slight bent at the elbow, and with the palm of your hand still facing inwards. Continue to go up until your arm is parallel to the floor. Tip : Make sure your torso stays stationary, and do NOT swing the weight while performing this exercise. 3. Slowly bring the weight back down to it’s starting position, while keeping your arm on the same side axis you’ve used when lifting up the weight, and while keeping the side region of your shoulder muscles fully engaged. 4. Repeat this motion for the recommended amount of repetitions. 5. Perform the same exact motion for the same amount of repetitions with your other arm. CAUTION : NEVER use a heavy set pair of dumbbells when performing this exercise to avoid getting any shoulders and/or neck injury. A proper weighted set of dumbbells that are not too heavy should have you mostly engage the side region of your shoulders muscles -as it should- without straining your neck or putting your shoulders at risk for injury. Pick a lighter set of dumbbells if you ever felt that you’re over straining your shoulders and/or are tempted to swing the weight up. This exercise is not meant to be done with heavy weights, so rather focus on executing a perfect form than focusing on lifting heavy weights. It is normal for you to feel a slight burn in your forearms due to the effort being done to keep holding onto the weights the entire time while performing this exercise.
Video - Picture
Alternative Exercises
Instructions
1. Stand tall while holding a pair of Dumbbells held at arm’s length hanging down by your sides, with the palms of your palms facing inwards and with your elbows slightly bent. Place your feet at about hips width apart. This will be your starting position. 2. While maintaining a straight & upright posture, use your side shoulder muscles of your right arm to lift the weight in your right hand all the way up to your side while keeping a slight bent at the elbow, and with the palm of your hand still facing inwards. Continue to go up until your arm is parallel to the floor. Tip : Always maintain a straight & upright posture, and do NOT swing the weights while performing this exercise. 3. Slowly bring the weight back down to it’s starting position, while keeping your arm on the same side axis you’ve used when lifting up the weight, and while keeping the side region of your shoulder muscles fully engaged. 4. Repeat this motion for the recommended amount of repetitions. 5. Perform the same exact motion for the same amount of repetitions with your other arm. CAUTION : NEVER use a heavy set pair of dumbbells when performing this exercise to avoid getting any shoulders, neck and/or lower back injury. A proper weighted set of dumbbells that are not too heavy should have you mostly engage the side region of your shoulders muscles -as it should- without straining your neck or putting your shoulders and/or back at risk for injury. Pick a lighter set of dumbbells if you ever felt that you’re over straining your shoulders and/or are tempted to swing the weights up. This exercise is not meant to be done with heavy weights, so rather focus on executing a perfect form than focusing on lifting heavy weights. It is normal for you to feel a slight burn in your forearms due to the effort being done to keep holding onto the weights the entire time while performing this exercise.
Video - Picture
Alternative Exercises
Instructions
1. Attach a Single Arm Grip to the lowest point of a pulley machine or a cross cable machine then select your desired resistance to be used. Stand tall just a couple of feet away from the machine with the pulley facing your left side. Make sure you stand far enough from the machine that your arm and shoulder are kept under constant tension once you’ve grabbed the arm grip. 2. Use your right hand to come across your body and grab the arm grip with your arm fully extended right down at your front, while keeping a slight bent at the elbow and with your palm facing the pulley. Your other non-lifting hand should be at your side grabbing your waist or holding onto the pulley machine to give you some balance. Place your feet at about hips width apart. This will be your starting position. 3. While maintaining a straight & upright posture, use your side shoulder muscles of your right arm to pull the arm grip all the way up to your side while keeping a slight bent at the elbow, and with the palm of your hand still facing inwards. Continue to go up until your hand is on the same level as your head. Tip : Do NOT swing the arm grip and always maintain a straight & upright posture while performing this exercise. 4. Slowly bring the arm grip back down to it’s starting position, while keeping the side region of your shoulder muscles fully engaged and under constant tension. Only your arm should be moving up and down with the arm grip while the rest of your body should remain stationary (not moving). 5. Repeat this motion for the recommended amount of repetitions. 6. Switch arms and sides then perform the same exact motion for the same amount of repetitions with your other arm. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any shoulders, neck and/or lower back injury. A proper adjusted weight setting that is not too heavy should have you mostly engage the side region of your shoulders muscles -as it should- without straining your neck or putting your shoulders and/or back at risk for injury. Lower down the weight resistance if you ever felt that you’re over straining your shoulders and/or are tempted to swing the arm grip up. This exercise is not meant to be done with a heavy weight setting, so rather focus on executing a perfect form than focusing on lifting heavy. It is normal for you to feel a slight burn in your forearms due to the effort being done to keep holding onto the arm grip the entire time while performing this exercise.
Video - Picture
Alternative Exercises
Instructions
1. Stand tall while stepping on the exact center of a resistance band with your feet close to each other. Make sure the length of the band is equal on both sides. Grab both arm grips of the band with one in each hand held down at arm’s length just near your thighs, with the palms of your hands facing inwards. This will be your starting position. 2. Now use your right arm’s side shoulder muscles to raise the arm grip in your right hand all the way up to your side until your hand reaches or surpasses your shoulder level. Make sure to have a slight bent at the elbow while raising your arm, and always maintain a straight & upright posture while performing this exercise. 3. Slowly lower the arm grip back down to it’s starting position, while keeping your side shoulder muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. 5. Perform the same exact motion for the same amount of repetitions with your other arm. CAUTION : Band Resistance strength can be easily manipulated by simply moving your feet inwards or outwards. You can increase the band strength by moving your feet away from each other to make the band shorter -tougher to raise, or you can decrease the band strength by moving your feet closer to each other and make it longer -easier to raise.
Video - Picture
Alternative Exercises
Instructions
1. Pick a pair of Dumbbells and sit comfortably on a military bench or a utility gym chair with back support and no head rest. Hold both Dumbbells in a neutral grip with the palms of your hands facing inwards, and with your arms fully extended hanging down at your sides. Place your feet firm on the ground at about hips width apart. This will be your starting position. 2. While maintaining a straight & upright torso, use your front shoulder muscles of your right arm to lift the weight in your right hand all the way up to your front while keeping a slight bent at the elbow, and with the palm of your hand still facing inwards. Continue to go up until the weight is at your eyesight level. Tip : Make sure your torso stays stationary, and do NOT swing the weight while performing this exercise. 3. Slowly bring the weight back down to it’s starting position, while keeping your arm on the same front axis you’ve used when lifting up the weight, and while keeping the front region of your shoulder muscles fully engaged. 4. Repeat this motion for the recommended amount of repetitions. 5. Switch arms and perform the same exact motion for the same amount of repetitions with your other arm. CAUTION : NEVER use a heavy set pair of dumbbells when performing this exercise to avoid getting any shoulders and/or neck injury. A proper weighted set of dumbbells that are not too heavy should have you mostly engage the front region of your shoulders muscles -as it should- without straining your neck or putting your shoulders at risk for injury. Pick a lighter set of dumbbells if you ever felt that you’re over straining your shoulders and/or are tempted to swing the weight up. This exercise is not meant to be done with heavy weights, so rather focus on executing a perfect form than focusing on lifting heavy weights. It is normal for you to feel a slight burn in your forearms due to the effort being done to keep holding onto the weights the entire time while performing this exercise.
Video - Picture
Alternative Exercises
Instructions
1. Stand tall while holding a pair of Dumbbells held at arm’s length hanging down by your sides, with the palms of your palms facing inwards and with your elbows slightly bent. Place your feet at about hips width apart. This will be your starting position. 2. While maintaining a straight & upright posture, use your front shoulder muscles of your right arm to lift the weight in your right hand all the way up to your front while keeping a slight bent at the elbow, and with the palm of your hand facing down. Continue to go up until the weight reaches your eyesight level. Tip : Always maintain a straight & upright posture, and do NOT swing the weights while performing this exercise. 3. Slowly bring the weight back down to it’s starting position, while keeping your arm on the same front axis you’ve used when lifting up the weight, and while keeping the front region of your shoulder muscles fully engaged. 4. Repeat this motion for the recommended amount of repetitions. 5. Switch arms and perform the same exact motion for the same amount of repetitions with your other arm. CAUTION : NEVER use a heavy set pair of dumbbells when performing this exercise to avoid getting any shoulders, neck and/or lower back injury. A proper weighted set of dumbbells that are not too heavy should have you mostly engage the front region of your shoulders muscles -as it should- without straining your neck or putting your shoulders and/or back at risk for injury. Pick a lighter set of dumbbells if you ever felt that you’re over straining your shoulders and/or are tempted to swing the weights up. This exercise is not meant to be done with heavy weights, so rather focus on executing a perfect form than focusing on lifting heavy weights. It is normal for you to feel a slight burn in your forearms due to the effort being done to keep holding onto the weights the entire time while performing this exercise.
Video - Picture
Alternative Exercises
Instructions
1. Attach a Single Arm Grip to the lowest point of a pulley machine or a cross cable machine then select your desired resistance to be used. Stand tall about one foot away with your back facing the machine. Make sure you stand far enough from the machine that your arm and shoulder are kept under constant tension once you’ve grabbed the handle. 2. Grab the arm grip with one hand in an overhand grip, with the palm of your hand facing the pulley and with your arm fully extended right at your side. Your other non-lifting hand should be at your side grabbing your waist to give you some balance, with your feet placed close to each other a bit closer than hips width apart. This will be your starting position. 3. While maintaining a straight & stationary posture, use your front shoulder muscles to lift the arm grip all the way up to your front, while keeping a slight bent at the elbow, and your palm still facing inwards. Continue to go up until your hand reaches your eyesight level, or a bit higher if you can. Tip : Do NOT swing the arm grip and always maintain a straight & upright posture while performing this exercise. 4. Slowly bring the arm grip back down to it’s starting position, while keeping the front region of your shoulder muscles fully engaged and under constant tension. Only your arm should be moving up and down with the arm grip while the rest of your body should remain stationary (not moving). 5. Repeat this motion for the recommended amount of repetitions. 6. Switch arms and perform the same exact motion for the same amount of repetitions with your other arm. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any shoulders, neck and/or lower back injury. A proper adjusted weight setting that is not too heavy should have you mostly engage the front region of your shoulders muscles -as it should- without straining your neck or putting your shoulders and/or back at risk for injury. Lower down the weight resistance if you ever felt that you’re over straining your shoulders and/or are tempted to swing the arm grip up. This exercise is not meant to be done with a heavy weight setting, so rather focus on executing a perfect form than focusing on lifting heavy. It is normal for you to feel a slight burn in your forearms due to the effort being done to keep holding onto the arm grip the entire time while performing this exercise.
Video - Picture
Alternative Exercises
Instructions
1. Stand tall while stepping on the exact center of a resistance band with your feet close to each other. Make sure the length of the band is equal on both sides. Grab both arm grips of the band with one in each hand held down at arm’s length just near your thighs, with the palms of your hands facing inwards. This will be your starting position. 2. Now use your right arm’s front shoulder muscles to raise the arm grip in your right hand all the way up to your front until your hand reaches your eyesight level. Make sure to have a slight bent at the elbow while raising your arm, and always maintain a straight & upright posture while performing this exercise. 3. Slowly lower the arm grip back down to it’s starting position, while keeping your front shoulder muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. 5. Perform the same exact motion for the same amount of repetitions with your other arm. CAUTION : Band Resistance strength can be easily manipulated by simply moving your feet inwards or outwards. You can increase the band strength by moving your feet away from each other to make the band shorter -tougher to raise, or you can decrease the band strength by moving your feet closer to each other and make it longer -easier to raise.
Video - Picture
Alternative Exercises
Instructions
1. Pick a pair of Dumbbells and sit comfortably on a military bench or a utility gym chair with back support and no head rest. Hold both Dumbbells in a neutral grip with the palms of your hands facing inwards, and with your arms fully extended hanging down at your sides. Place your feet firm on the ground at about hips width apart. This will be your starting position. 2. While maintaining a straight & upright torso, use your side shoulders muscles to lift both weights all the way up to your sides while keeping a slight bent at the elbows, and with the palms of your hands still facing inwards. Continue to go up until your arms are parallel to the floor. Tip : Make sure your torso stays stationary, and do NOT swing the weights while performing this exercise. 3. Slowly bring the weights back down to their starting position, while keeping your arms on the same side axis you’ve used when lifting up the weights, and while keeping the side region of your shoulders muscles fully engaged. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set pair of dumbbells when performing this exercise to avoid getting any shoulders and/or neck injury. A proper weighted set of dumbbells that are not too heavy should have you mostly engage the side region of your shoulders muscles -as it should- without straining your neck or putting your shoulders at risk for injury. Pick a lighter set of dumbbells if you ever felt that you’re over straining your shoulders and/or are tempted to swing the weights up. This exercise is not meant to be done with heavy weights, so rather focus on executing a perfect form than focusing on lifting heavy weights. It is normal for you to feel a slight burn in your forearms due to the effort being done to keep holding onto the weights the entire time while performing this exercise.
Video - Picture
Alternative Exercises
Instructions
1. Stand tall while holding a pair of Dumbbells held at arm’s length right at your front with the palms of your hands facing each other, and with your elbows slightly bent and close to your torso. Place your feet at about hips width apart. This will be your starting position. 2. While maintaining a straight & upright posture, use your side shoulders muscles to lift both weights all the way up to your sides while keeping a slight bent at the elbows, and with the palms of your hands still facing inwards. Continue to go up until your arms are parallel to the floor. Tip: Always maintain a straight & upright posture, and do NOT swing the weights while performing this exercise. 3. Slowly bring the weights back down to their starting position, while keeping your arms on the same side axis you’ve used when lifting up the weights, and while keeping the side region of your shoulders muscles fully engaged. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set pair of dumbbells when performing this exercise to avoid getting any shoulders, neck and/or lower back injury. A proper weighted set of dumbbells that are not too heavy should have you mostly engage the side region of your shoulders muscles -as it should- without straining your neck or putting your shoulders and/or back at risk for injury. Pick a lighter set of dumbbells if you ever felt that you’re over straining your shoulders and/or are tempted to swing the weights up. This exercise is not meant to be done with heavy weights, so rather focus on executing a perfect form than focusing on lifting heavy weights. It is normal for you to feel a slight burn in your forearms due to the effort being done to keep holding onto the weights the entire time while performing this exercise.
Video - Picture
Alternative Exercises
Instructions
1. Pick a pair of Dumbbells and sit comfortably on a military bench or a utility gym chair with back support and no head rest. Hold both Dumbbells where the palms of your hands are facing forward, and with your arms fully extended hanging down at your sides. Place your feet firm on the ground at about hips width apart. This will be your starting position. 2. While maintaining a straight & upright torso, use your side shoulders muscles to lift both weights all the way up to your sides in an ‘arc like’ motion while keeping a slight bent at the elbows, and with the palms of your hands still facing forward. Continue to go up until the weights are right next to each other held above your head with your arms fully extended. Tip : Make sure your torso stays stationary, and do NOT swing the weights while performing this exercise. 3. Slowly bring the weights back down to their starting position while using the same side ‘arc like’ motion you’ve used to raise the weights up, and while keeping your shoulders muscles fully engaged throughout the entire movement. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set pair of dumbbells when performing this exercise to avoid getting any shoulders and/or neck injury. A proper weighted set of dumbbells that are not too heavy should have you mostly engage the side region of your shoulders muscles -as it should- without straining your neck or putting your shoulders at risk for injury. Pick a lighter set of dumbbells if you ever felt that you’re over straining your shoulders and/or are tempted to swing the weights up. This exercise is not meant to be done with heavy weights, so rather focus on executing a perfect form than focusing on lifting heavy weights. It is normal for you to feel a slight burn in your forearms due to the effort being done to keep holding onto the weights the entire time while performing this exercise.
Video - Picture
Alternative Exercises
Instructions
1. Stand tall while holding a pair of Dumbbells held at arm’s length right at your front with the palms of your hands facing forward, and with your elbows slightly bent and close to your torso. Place your feet at about hips width apart. This will be your starting position. 2. While maintaining a straight & upright posture, use your side shoulders muscles to lift both weights all the way up to your sides in an ‘arc like’ motion while keeping a slight bent at the elbows, and with the palms of your hands still facing forward. Continue to go up until the weights are right next to each other held above your head with your arms fully extended. Tip : Always maintain a straight & upright posture, and do NOT swing the weights while performing this exercise. 3. Slowly bring the weights back down to their starting position while using the same side ‘arc like’ motion you’ve used to raise the weights up, and while keeping your shoulders muscles fully engaged throughout the entire movement. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set pair of dumbbells when performing this exercise to avoid getting any shoulders, neck and/or lower back injury. A proper weighted set of dumbbells that are not too heavy should have you mostly engage the side region of your shoulders muscles -as it should- without straining your neck or putting your shoulders and/or back at risk for injury. Pick a lighter set of dumbbells if you ever felt that you’re over straining your shoulders and/or are tempted to swing the weights up. This exercise is not meant to be done with heavy weights, so rather focus on executing a perfect form than focusing on lifting heavy weights. It is normal for you to feel a slight burn in your forearms due to the effort being done to keep holding onto the weights the entire time while performing this exercise.
Video - Picture
Alternative Exercises
Instructions
1. Stand tall while stepping on the exact center of a resistance band with your feet close to each other. Make sure the length of the band is equal on both sides. Grab both arm grips of the band with one in each hand held down at arm’s length just near your thighs, with the palms of your hands facing inwards. This will be your starting position. 2. Now use your side shoulders muscles to raise both arm grips all the way up to your sides until your hands reach or surpass your shoulders level. Make sure to have a slight bent at the elbows while raising your arms, and always maintain a straight & upright posture while performing this exercise. 3. Slowly lower the arm grips back down to their starting position, while keeping your side shoulders muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : Band Resistance strength can be easily manipulated by simply moving your feet inwards or outwards. You can increase the band strength by moving your feet away from each other to make the band shorter -tougher to raise, or you can decrease the band strength by moving your feet closer to each other and make it longer -easier to raise.
Video - Picture
Instructions
Alternative Exercises
1. Stand tall while holding a Straight Barbell hanging down at arm’s length right at your front while held in an overhand/shoulder width grip. Keep your elbows slightly bent and close to your torso, and place your feet at about hips width apart. This will be your starting position. 2. While maintaining a straight & upright posture, use your front shoulders muscles to lift the bar all the way up to your front while keeping a slight bent at the elbows. Continue to go up until the bar reaches your eyesight level. Tip: Always maintain a straight & upright posture, and do NOT swing the bar while performing this exercise. 3. Slowly bring the bar back down to it’s starting position while keeping the front region of your shoulders muscles fully engaged. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set barbell when performing this exercise to avoid getting any shoulders, neck and/or lower back injury. A proper weighted barbell that is not too heavy should have you mostly engage the front region of your shoulders muscles -as it should- without straining your neck or putting your shoulders and/or back at risk for injury. Pick a lighter barbell if you ever felt that you’re over straining your shoulders and/or are tempted to swing the bar up. This exercise is not meant to be done with a heavy weight, so rather focus on executing a perfect form than focusing on lifting heavy. It is normal for you to feel a slight burn in your forearms due to the effort being done to keep holding onto the bar the entire time while performing this exercise.
Video - Picture
Instructions
Alternative Exercises
1. Stand tall while grabbing a dumbbell in each hand held in a neutral position, with your palms facing inwards and your arms fully extended right next to you. Your upper arms should remain stationary (not moving) as well as your elbows that should be kept next to your torso at all times. Place your feet at about hips width apart. Your torso should remain upright & stationary throughout the entire motion. This will be your starting position. 2. Use your right arm’s biceps muscle to curl the weight in your right hand all the way up while simultaneously twisting your hand outwards until your palm is facing forward, and until your forearm touches your biceps. Only your forearm should be moving up with the dumbbell, while keeping your upper arm stationary and your elbow close to your torso throughout the entire movement. 3. Squeeze in your biceps muscles as hard as you can, then slowly bring the weight back down to it’s starting position in the same way you’re curled it up, and while keeping your biceps muscle fully engaged and under constant tension. Tip: Do NOT start curling one arm before your other arm has returned completely back down to it’s starting position. 4. Repeat this exact motion with your left arm and that will be considered as a ‘single repetition’. 5. Continue alternating in this manner with both arms for the recommended amount of repetitions. CAUTION : NEVER use a heavy set pair of dumbbells when performing this exercise to avoid getting any biceps, forearms, wrists, shoulders and/or lower back injury. A proper weighted set of dumbbells that are not too heavy should have you mostly engage your biceps muscles -as it should- without tempting you to swing the weights up or cheat by using the rest of your body to help you curl the weights. Pick a lighter set of dumbbells if you ever felt that you can’t properly curl the weights without cheating with your body, or if you can’t properly execute a full range of motion with full extension & full contraction. It is normal for you to also feel your chest, trapz and lower back muscles getting slightly engaged while performing this exercise.
Video - Picture
Instructions
Alternative Exercises
1. Stand tall with your back against a pulley machine or a cross cable machine with a Straight Bar attached to it’s lowest end. Select your desired resistance to be used, then put your arms straight down at your front while holding onto the bar from both sides in an overhand grip with the palms of your hands facing down. The cable path should come from between your feet, with your feet placed at about hips width apart. This will be your starting position. 2. While maintaining a straight & stationary posture, use your front shoulder muscles to lift the bar all the way up to your front, while keeping a slight bent at the elbows, and with your palms still facing down. Continue to go up until the bar reaches your eyesight level or a bit higher if you can. Tip : Do NOT swing the bar and always maintain a straight & upright posture while performing this exercise. 3. Slowly bring the rope back down to it’s starting position, while keeping the front region of your shoulders muscles fully engaged and under constant tension. Only your arms should be moving up and down with the bar while the rest of your body should remain stationary (not moving). 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any shoulders, neck and/or lower back injury. A proper adjusted weight setting that is not too heavy should have you mostly engage the front region of your shoulders muscles -as it should- without straining your neck or putting your shoulders and/or back at risk for injury. Lower down the weight resistance if you ever felt that you’re over straining your shoulders and/or are tempted to swing the bar up. This exercise is not meant to be done with a heavy weight setting, so rather focus on executing a perfect form than focusing on lifting heavy. It is normal for you to feel a slight burn in your forearms due to the effort being done to keep holding onto the bar the entire time while performing this exercise.
Video - Picture
Instructions
Alternative Exercises
1. Stand tall with your back against a pulley machine or a cross cable machine with a Rope attached to it’s lowest end. Select your desired resistance to be used, then put your arms straight down at your front and hold onto the rope from both ends in a neutral grip with the palms of your hands facing each other. The cable path should come from between your feet, with your feet placed at about hips width apart. This will be your starting position. 2. While maintaining a straight & stationary posture, use your front shoulders muscles to lift the rope all the way up to your front, while keeping a slight bent at the elbows, and with your palms still facing each other. Continue to go up until your hands reach your eyesight level or a bit higher if you can. Tip : Do NOT swing the rope and always maintain a straight & upright posture while performing this exercise. 3. Slowly bring the rope back down to it’s starting position, while keeping the front region of your shoulders muscles fully engaged and under constant tension. Only your arms should be moving up and down with the rope while the rest of your body should remain stationary (not moving). 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any shoulders, neck and/or lower back injury. A proper adjusted weight setting that is not too heavy should have you mostly engage the front region of your shoulders muscles -as it should- without straining your neck or putting your shoulders and/or back at risk for injury. Lower down the weight resistance if you ever felt that you’re over straining your shoulders and/or are tempted to swing the rope up. This exercise is not meant to be done with a heavy weight setting, so rather focus on executing a perfect form than focusing on lifting heavy. It is normal for you to feel a slight burn in your forearms due to the effort being done to keep holding onto the rope the entire time while performing this exercise.
Video - Picture
Instructions
Alternative Exercises
1. Stand tall with your back against a pulley machine or a cross cable machine with an EZ Bar attached to it’s lowest end. Select your desired resistance to be used, then put your arms straight down at your front and grab the middle/narrow curved part of the bar in an underhand grip with your palms facing forward and your hands slightly titled inwards due to the shape of the bar. The cable path should come from between your feet, with your feet placed at about hips width apart. This will be your starting position. 2. While maintaining a straight & stationary posture, use your front shoulder muscles to lift the bar all the way up to your front, while keeping a slight bent at the elbows, and with your palms still facing forward. Continue to go up until the bar reaches your eyesight level. Tip : Do NOT swing the bar and always maintain a straight & upright posture while performing this exercise. 3. Slowly bring the bar back down to it’s starting position, while keeping the front region of your shoulders muscles fully engaged and under constant tension. Only your arms should be moving up and down with the bar while the rest of your body should remain stationary (not moving). 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any shoulders, neck and/or lower back injury. A proper adjusted weight setting that is not too heavy should have you mostly engage the front region of your shoulders muscles -as it should- without straining your neck or putting your shoulders and/or back at risk for injury. Lower down the weight resistance if you ever felt that you’re over straining your shoulders and/or are tempted to swing the bar up. This exercise is not meant to be done with a heavy weight setting, so rather focus on executing a perfect form than focusing on lifting heavy. It is normal for you to feel a slight burn in your forearms due to the effort being done to keep holding onto the bar the entire time while performing this exercise.
Video - Picture
Instructions
Alternative Exercises
1. Pick a pair of Dumbbells and sit comfortably on an incline bench press or an adjustable bench with it’s back pad sat on 45-degrees, with your arms fully extended hanging down at your sides, and with the palms of your hands facing forward. Place your feet firm on the ground at about hips width apart, and keep your torso flat & stationary against the back support while performing this exercise. This will be your starting position. 2. Use your stretched biceps muscles to curl both dumbbells all the way up until your forearms touches your biceps, while maintaining a neutral grip with your palms facing inwards. Only your forearms should be moving up with the weights, while keeping your upper arms stationary and your elbows close to your torso throughout the entire movement. 3. Squeeze in your biceps muscles as hard as you can, then slowly bring the weights back down to their starting position, while keeping your biceps muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set pair of dumbbells when performing this exercise to avoid getting any biceps, forearms, wrists and/or shoulders injury. A proper weighted set of dumbbells that are not too heavy should have you mostly engage your biceps muscles -as it should- without tempting you to cheat by swinging the weights up. Pick a lighter set of dumbbells if you ever felt that you can’t properly curl the weights up without swinging them, or if you can’t properly execute a full range of motion with full extension & full contraction. It is normal for you to also feel your chest and shoulders muscles getting slightly engaged while performing this exercise.
Video - Picture
Instructions
Alternative Exercises
1. Pick a pair of Dumbbells and sit comfortably on an incline bench press or an adjustable bench with it’s back pad sat on 45-degrees, while holding the weights in a neutral grip with the palms of your hands facing inwards, and your arms fully extended and hanging down at your sides. Place your feet firm on the ground at about hips width apart, and keep your torso flat & stationary against the back support while performing this exercise. This will be your starting position. 2. Use your stretched biceps muscles to curl both dumbbells all the way up until your forearms touches your biceps, while maintaining a neutral grip with your palms facing inwards. Only your forearms should be moving up with the weights, while keeping your upper arms stationary and your elbows close to your torso throughout the entire movement. 3. Squeeze in your biceps muscles as hard as you can, then slowly bring the weights back down to their starting position, while keeping your biceps muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set pair of dumbbells when performing this exercise to avoid getting any biceps, forearms, wrists and/or shoulders injury. A proper weighted set of dumbbells that are not too heavy should have you mostly engage your biceps muscles -as it should- without tempting you to cheat by swinging the weights up. Pick a lighter set of dumbbells if you ever felt that you can’t properly curl the weights up without swinging them, or if you can’t properly execute a full range of motion with full extension & full contraction. It is normal for you to also feel your chest and shoulders muscles getting slightly engaged while performing this exercise.
Video - Picture
Alternative Exercises
Instructions
1. Pick a pair of Dumbbells and sit comfortably on a military bench or a utility gym chair with back support and no head rest. Hold both Dumbbells in a neutral grip with the palms of your hands facing inwards, and with your arms fully extended hanging down at your sides. Place your feet firm on the ground at about hips width apart. This will be your starting position. 2. While maintaining a straight & upright torso, use your side shoulders muscles to lift both weights all the way up to your sides while keeping a slight bent at the elbows, and with the palms of your hands still facing inwards. Continue to go up until your arms are parallel to the floor. Tip: Make sure your torso stays stationary, and do NOT swing the weights while performing this exercise. 3. Slowly bring the weights back down to their starting position, while keeping your arms on the same side axis you’ve used when lifting up the weights, and while keeping the side region of your shoulders muscles fully engaged. 4. Now use your front shoulders muscles to lift both weights all the way up to your front while keeping a slight bent at the elbows, and with the palms of your hands still facing inwards. Continue to go up until the weights are at your eyesight level. Tip : Make sure your torso stays stationary, and do NOT swing the weights while performing this exercise.. 5. Slowly bring the weight back down to it’s starting position, while keeping your arm on the same front axis you’ve used when lifting up the weight, and while keeping the front region of your shoulder muscles fully engaged. 6. Each (Side & Front) movement should be considered as a ‘single repetition’. 7. Continue alternating in this manner for the recommended amount of repetitions. CAUTION : NEVER use a heavy set pair of dumbbells when performing this exercise to avoid getting any shoulders and/or neck injury. A proper weighted set of dumbbells that are not too heavy should have you mostly engage your shoulders muscles -as it should- without straining your neck or putting your shoulders at risk for injury. Pick a lighter set of dumbbells if you ever felt that you’re over straining your shoulders and/or are tempted to swing the weights up. This exercise is not meant to be done with heavy weights, so rather focus on executing a perfect form than focusing on lifting heavy weights. It is normal for you to feel a slight burn in your forearms due to the effort being done to keep holding onto the weights the entire time while performing this exercise.
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Alternative Exercises
Instructions
1. Stand tall while holding a pair of Dumbbells held at arm’s length hanging down by your sides, with the palms of your palms facing inwards and with your elbows slightly bent. Place your feet at about hips width apart. This will be your starting position. 2. While maintaining a straight & upright posture, use your side shoulders muscles to lift both weights all the way up to your sides while keeping a slight bent at the elbows, and with the palms of your hands still facing inwards. Continue to go up until your arms are parallel to the floor. Tip : Always maintain a straight & upright posture, and do NOT swing the weights while performing this exercise. 3. Slowly bring the weights back down to their starting position, while keeping your arms on the same side axis you’ve used when lifting up the weights, and while keeping the side region of your shoulders muscles fully engaged. 4. Slide your hands carrying the weights to your front so the palms of your hands are facing the front of your thighs. Now use your front shoulders muscles to lift both weights all the way up to your front while keeping a slight bent at the elbows, and with the palms of your hands facing down. Continue to go up until the weights reach your eyesight level. Tip : Always maintain a straight & upright posture, and do NOT swing the weights while performing this exercise. 5. Slowly bring the weights back down to their starting position, while keeping your arms on the same front axis you’ve used when lifting up the weights, and while keeping the front region of your shoulders muscles fully engaged. 6. Each (Side & Front) movement should be considered as a ‘single repetition’. 7. Continue alternating in this manner for the recommended amount of repetitions. CAUTION : NEVER use a heavy set pair of dumbbells when performing this exercise to avoid getting any shoulders, neck and/or lower back injury. A proper weighted set of dumbbells that are not too heavy should have you mostly engage your shoulders muscles -as it should- without straining your neck or putting your shoulders and/or back at risk for injury. Pick a lighter set of dumbbells if you ever felt that you’re over straining your shoulders and/or are tempted to swing the weights up. This exercise is not meant to be done with heavy weights, so rather focus on executing a perfect form than focusing on lifting heavy weights. It is normal for you to feel a slight burn in your forearms due to the effort being done to keep holding onto the weights the entire time while performing this exercise.
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Alternative Exercises
Instructions
1. Sit down on a Shoulders Press Machine with your back pressed firm against it’s back pad. Adjust the seat according to your height so that the machine’s arm grips are on the same level as your shoulders, then select your desired resistance to be used. Place your feet firm on the floor at about shoulders width apart. 2. Grab the wide arm grip placed next to your right shoulder, with your right elbow bent and in-line with your torso. Your other non-lifting hand should be at your side grabbing your waist or kept in a neutral state on top of your thigh. This will be your starting position. 3. While maintaining a straight & upright torso, use your right shoulder muscles to lift the arm grip all the way up until your right arm is fully extended, and while keeping a straight & upright torso throughout the entire movement. Tip : Keep your back pressed firm against the back pad at all times. 4. Slowly bring the arm grip back down to it’s starting position, while keeping your right shoulder muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. 6. Switch arms and perform the same exact motion for the same amount of repetitions with your other arm. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any shoulders, elbows and/or back injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your shoulders muscles -as it should- without putting negative pressure on your spine and/or putting your shoulders at risk for injury. Lower down the weight resistance if you ever felt that your shoulders muscles and/or back are being overstrained. It is normal for you to feel your upper back muscles (trapezius muscles) also getting slightly engaged while performing this exercise.
Video - Picture
Alternative Exercises
Instructions
1. Pick a Dumbbell with your right hand and sit comfortably on a military bench or a utility gym chair with back support and no head rest. Raise the weight so it’s on the same level as your right shoulder, while keeping your right arm fully contracted (forearm touching your bicep) and the palm of your hand facing inwards. Your other non-lifting hand should be at your side grabbing your waist or kept in a neutral state on top of your thigh. Place your feet firm on the ground at about shoulders width apart. This will be your starting position. 2. While maintaining a straight & upright torso, use the front region of your right arm’s shoulder muscles to press the weight all the way up in a straight line until your arm is fully extended with the weight just above your head. Tip : Keep your back pressed firm against the back pad at all times. 3. Slowly bring the weight back down to it’s starting position while keeping your arm on the same front axis you’ve used when pressing up the weight, and while keeping your shoulders muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. 5. Switch arms and perform the same exact movement for the same amount of repetitions with your other arm. CAUTION : NEVER use a heavy dumbbell when performing this exercise to avoid getting any shoulders, neck and/or back injury. A proper weighted dumbbell that is not too heavy should have you mostly engage the front region of your shoulders muscles -as it should- without putting pressure on your spine and/or putting your shoulders at risk for injury. Pick a lighter weighted dumbbell if you ever felt that your shoulders muscles and/or back are being overstrained. It is normal for you to feel your upper back muscles (trapezius muscles) also getting slightly engaged while performing this exercise.
Video - Picture
Alternative Exercises
Instructions
1. Pick a Dumbbell with your right hand and sit comfortably on a military bench or a utility gym chair with back support and no head rest. Raise the weight so it’s on the same level as your right shoulder, while keeping your right arm fully contracted (forearm touching your bicep) and the palm of your hand facing inwards. Your other non-lifting hand should be at your side grabbing your waist or kept in a neutral state on top of your thigh. Place your feet firm on the ground at about shoulders width apart. This will be your starting position. 2. While maintaining a straight & upright torso, use the front region of your right arm’s shoulder muscles to press the weight all the way up in a straight line until your arm is fully extended with the weight just above your head. Tip : Keep your back pressed firm against the back pad at all times. 3. Slowly bring the weight back down to it’s starting position while keeping your arm on the same front axis you’ve used when pressing up the weight, and while keeping your shoulders muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. 5. Switch arms and perform the same exact movement for the same amount of repetitions with your other arm. CAUTION : NEVER use a heavy dumbbell when performing this exercise to avoid getting any shoulders, neck and/or back injury. A proper weighted dumbbell that is not too heavy should have you mostly engage the front region of your shoulders muscles -as it should- without putting pressure on your spine and/or putting your shoulders at risk for injury. Pick a lighter weighted dumbbell if you ever felt that your shoulders muscles and/or back are being overstrained. It is normal for you to feel your upper back muscles (trapezius muscles) also getting slightly engaged while performing this exercise.
Video - Picture
Alternative Exercises
Instructions
1. Pick a Dumbbell with your right hand and sit comfortably on a military bench or a utility gym chair with back support and no head rest. Raise the weight so it’s on the same level as your right shoulder, while keeping your right arm fully contracted (forearm touching your bicep) and the palm of your hand facing inwards. Your other non-lifting hand should be at your side grabbing your waist or kept in a neutral state on top of your thigh. Place your feet firm on the ground at about shoulders width apart. This will be your starting position. 2. While maintaining a straight & upright torso, use the front region of your right arm’s shoulder muscles to press the weight all the way up in a straight line until your arm is fully extended with the weight just above your head. Tip : Keep your back pressed firm against the back pad at all times. 3. Slowly bring the weight back down to it’s starting position while keeping your arm on the same front axis you’ve used when pressing up the weight, and while keeping your shoulders muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. 5. Switch arms and perform the same exact movement for the same amount of repetitions with your other arm. CAUTION : NEVER use a heavy dumbbell when performing this exercise to avoid getting any shoulders, neck and/or back injury. A proper weighted dumbbell that is not too heavy should have you mostly engage the front region of your shoulders muscles -as it should- without putting pressure on your spine and/or putting your shoulders at risk for injury. Pick a lighter weighted dumbbell if you ever felt that your shoulders muscles and/or back are being overstrained. It is normal for you to feel your upper back muscles (trapezius muscles) also getting slightly engaged while performing this exercise.
Video - Picture
Alternative Exercises
Instructions
1. Pick a Dumbbell with your right hand and sit comfortably on a military bench or a utility gym chair with back support and no head rest. Raise the weight so it’s on the same level as your right shoulder, while keeping your right arm fully contracted (forearm touching your bicep) and the palm of your hand facing inwards. Your other non-lifting hand should be at your side grabbing your waist or kept in a neutral state on top of your thigh. Place your feet firm on the ground at about shoulders width apart. This will be your starting position. 2. While maintaining a straight & upright torso, use the front region of your right arm’s shoulder muscles to press the weight all the way up in a straight line until your arm is fully extended with the weight just above your head. Tip : Keep your back pressed firm against the back pad at all times. 3. Slowly bring the weight back down to it’s starting position while keeping your arm on the same front axis you’ve used when pressing up the weight, and while keeping your shoulders muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. 5. Switch arms and perform the same exact movement for the same amount of repetitions with your other arm. CAUTION : NEVER use a heavy dumbbell when performing this exercise to avoid getting any shoulders, neck and/or back injury. A proper weighted dumbbell that is not too heavy should have you mostly engage the front region of your shoulders muscles -as it should- without putting pressure on your spine and/or putting your shoulders at risk for injury. Pick a lighter weighted dumbbell if you ever felt that your shoulders muscles and/or back are being overstrained. It is normal for you to feel your upper back muscles (trapezius muscles) also getting slightly engaged while performing this exercise.
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Alternative Exercises
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Instructions
1. Sit down on a Shoulders Press Machine with your back pressed firm against it’s back pad. Adjust the seat according to your height so that the machine’s arm grips are on the same level as your shoulders, then select your desired resistance to be used. Place your feet firm on the floor at about shoulders width apart. 2. Grab the close arm grip (pointing forward) placed next to your right shoulder, while keeping your right elbow bent and your forearm facing forward. Your other non-lifting hand should be at your side grabbing your waist or kept in a neutral state on top of your thigh. This will be your starting position. 3. While maintaining a straight & upright torso, use the front region of your right shoulder muscles to lift the arm grip all the way up until your right arm is fully extended, and while keeping a straight & upright torso throughout the entire movement. Tip: Keep your back pressed firm against the back pad at all times. 4. Slowly bring the arm grip back down to it’s starting position, while keeping your right shoulder muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. 6. Switch arms and perform the same exact motion for the same amount of repetitions with your other arm. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any shoulders, elbows and/or back injury. A proper adjusted weight setting that is not too heavy should have you mostly engage the front region of your shoulders muscles -as it should- without putting negative pressure on your spine and/or putting your shoulders at risk for injury. Lower down the weight resistance if you ever felt that your shoulders muscles and/or back are being overstrained. It is normal for you to feel your upper back muscles (trapezius muscles) also getting slightly engaged while performing this exercise.
Video - Picture
Alternative Exercises
Instructions
1. Pick a Dumbbell with your right hand and sit comfortably on a military bench or a utility gym chair with back support and no head rest. Raise the weight so it’s on the same level as your right shoulder, while keeping your right arm fully contracted (forearm touching your bicep) and the palm of your hand facing inwards. Your other non-lifting hand should be at your side grabbing your waist or kept in a neutral state on top of your thigh. Place your feet firm on the ground at about shoulders width apart. This will be your starting position. 2. While maintaining a straight & upright torso, use the front region of your right arm’s shoulder muscles to press the weight all the way up in a straight line until your arm is fully extended with the weight just above your head. Tip : Keep your back pressed firm against the back pad at all times. 3. Slowly bring the weight back down to it’s starting position while keeping your arm on the same front axis you’ve used when pressing up the weight, and while keeping your shoulders muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. 5. Switch arms and perform the same exact movement for the same amount of repetitions with your other arm. CAUTION : NEVER use a heavy dumbbell when performing this exercise to avoid getting any shoulders, neck and/or back injury. A proper weighted dumbbell that is not too heavy should have you mostly engage the front region of your shoulders muscles -as it should- without putting pressure on your spine and/or putting your shoulders at risk for injury. Pick a lighter weighted dumbbell if you ever felt that your shoulders muscles and/or back are being overstrained. It is normal for you to feel your upper back muscles (trapezius muscles) also getting slightly engaged while performing this exercise.
Video - Picture
Alternative Exercises
Instructions
1. Stand tall while holding a Dumbbell in your right hand and raise it so it’s on the same level as your right shoulder, with your right arm fully contracted (forearm touching your bicep) and the palm of your hand facing inwards. Your other non-lifting hand should be at your side grabbing your waist or kept in a neutral state just by your side. Place your feet firm at about hips width apart. This will be your starting position. 2. While maintaining a straight & upright posture, use the front region of your right arm’s shoulder muscles to press the weight all the way up in a straight line until your arm is fully extended with the weight just above your head. 3. Slowly bring the weight back down to it’s starting position while keeping your arm on the same front axis you’ve used when pressing up the weight, and while keeping your shoulders muscles fully engaged and under constant tension. Only your arm should be moving up and down with the weight while the rest of your body should remain stationary (not moving), and always maintain a straight & upright posture throughout the entire movement. 4. Repeat this motion for the recommended amount of repetitions. 5. Switch arms and perform the same exact movement for the same amount of repetitions with your other arm. CAUTION : NEVER use a heavy dumbbell when performing this exercise to avoid getting any shoulders, neck and/or back injury. A proper weighted dumbbell that is not too heavy should have you mostly engage the front region of your shoulders muscles -as it should- without putting pressure on your spine and/or putting your shoulders at risk for injury. Pick a lighter weighted dumbbell if you ever felt that your shoulders muscles and/or back are being overstrained. It is normal for you to feel your upper back muscles (trapezius muscles) also getting slightly engaged while performing this exercise.
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Alternative Exercises
Instructions
1. Sit down on a flat bench with one dumbbell positioned on the floor right between your legs. Keep your legs spread and your knees bent, with your feet firm on the floor and apart from each other. Pick the weight up with your right hand, while keeping your palm facing forward. Place the back of your right upper arm against the top of your inner thigh. Keep your arm fully extended with the weight where the dumbbell is just above the floor. Your other non-lifting arm should be kept on top of your left thigh to give you some support and help you keep your balance. This will be your starting position. 2. Use your right arm’s biceps muscle to curl the weight all the way up until your forearm touches your biceps. Only your forearm should be moving up with the weight while keeping your upper arm stationary as well as your leg as you curl the weight and throughout the entire movement. 3. Squeeze in your biceps muscle as hard as you can, then slowly bring the weight back down to it’s starting position, while keeping your biceps muscle fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. 5. Switch arms then perform the same exact motion for the same amount of repetitions with your other arm. CAUTION : NEVER use a heavy set dumbbell when performing this exercise to avoid getting any biceps, forearms and/or wrists injury. A proper weighted dumbbell that is not too heavy should have you mostly engage your biceps muscles -as it should- without tempting you to cheat by swinging the weight up. Pick a lighter dumbbell if you ever felt that you can’t properly curl the weight without swinging it, or if you can’t properly execute a full range of motion with full extension & full contraction.
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Alternative Exercises
Instructions
1. Sit firm on a Preacher Bench while grabbing the middle/narrow curved part of an EZ-Bar in an underhand grip, with your hands slightly titled inwards due to the shape of the bar and with your palms facing forward. Rest your upper arms against the padded front of the preacher bench with your arms almost fully extended with the weight, and while keeping a slight bent at the elbows. This will be your starting position. 2. Use your biceps muscles to curl the weight all the way up until your forearms touches your biceps. Only your forearms should be moving up with the weight, while keeping your upper arms stationary throughout the entire movement. 3. Squeeze in your biceps muscles as hard as you can, then slowly bring the weight back down to it’s starting position, while keeping your biceps muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set barbell when performing this exercise to avoid getting any biceps, forearms and/or wrists injury. A proper weighted barbell that is not too heavy should have you mostly engage your biceps muscles -as it should- without tempting you to swing the weight up or cheat by using the rest of your body to help you curl the weight. Pick a lighter barbell if you ever felt that you can’t properly curl the weight without cheating with your body, or if you can’t properly execute a full range of motion with full extension & full contraction. Make sure to go all the way down with the weight but start curling it back up again just before locking your elbows. For elbows safety, DO NOT lock your elbows.
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Alternative Exercises
Instructions
1. Take a half-kneeling stance while holding a Dumbbell in your right hand and raise it so it’s on the same level as your right shoulder, with your right arm fully contracted (forearm touching your bicep) and the palm of your hand facing inwards. Place your other non-lifting hand on top of your left half-kneeling thigh to give your support. This will be your starting position. 2. While maintaining a straight & upright torso, use the front region of your right arm’s shoulder muscles to press the weight all the way up in a straight line until your arm is fully extended with the weight just above your head. 3. Slowly bring the weight back down to it’s starting position while keeping your arm on the same front axis you’ve used when pressing up the weight, and while keeping your shoulders muscles fully engaged and under constant tension. Maintain a straight & upright torso throughout the entire movement. 4. Repeat this motion for the recommended amount of repetitions. 5. Switch arms and perform the same exact movement for the same amount of repetitions with your other arm. CAUTION : NEVER use a heavy dumbbell when performing this exercise to avoid getting any shoulders, neck and/or back injury. A proper weighted dumbbell that is not too heavy should have you mostly engage the front region of your shoulders muscles -as it should- without putting pressure on your spine and/or putting your shoulders at risk for injury. Pick a lighter weighted dumbbell if you ever felt that your shoulders muscles and/or back are being overstrained. It is normal for you to feel your upper back muscles (trapezius muscles) also getting slightly engaged while performing this exercise.
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Instructions
Alternative Exercises
1. Sit down on a Shoulders Press Machine with your back pressed firm against it’s back pad. Adjust the seat according to your height so that the machine’s arm grips are on the same level as your shoulders, then select your desired resistance to be used. Place your feet firm on the floor at about shoulders width apart. Grab the two wide arm grips placed next to your shoulders, with your elbows bent and in-line with your torso. This will be your starting position. 2. While maintaining a straight & upright torso, use your shoulders muscles to lift both arm grips all the way up until your arms are fully extended, and while keeping a straight & upright torso throughout the entire movement. Tip : Keep your back pressed firm against the back pad at all times. 3. Slowly bring the arm grips back down to their starting position, while keeping your shoulders muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any shoulders, elbows and/or back injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your shoulders muscles -as it should- without putting negative pressure on your spine and/or putting your shoulders at risk for injury. Lower down the weight resistance if you ever felt that your shoulders muscles and/or back are being overstrained. It is normal for you to feel your upper back muscles (trapezius muscles) also getting slightly engaged while performing this exercise.
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Instructions
Alternative Exercises
1. Sit down on a Shoulders Press Machine in reverse with your front facing it’s back pad. Adjust the seat according to your height so that the machine’s arm grips are on the same level as your shoulders, then select your desired resistance to be used. Place your feet firm on the floor at about shoulders width apart. Grab the two wide arm grips placed next to your shoulders, with your elbows bent and in-line with your torso. This will be your starting position. 2. While maintaining a straight & upright torso, use your shoulders muscles to lift both arm grips all the way up until your arms are fully extended, and while keeping a straight & upright torso throughout the entire movement. 3. Slowly bring the arm grips back down to their starting position, while keeping your shoulders muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any shoulders, elbows and/or back injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your shoulders muscles -as it should- without putting negative pressure on your spine and/or putting your shoulders at risk for injury. Lower down the weight resistance if you ever felt that your shoulders muscles and/or back are being overstrained. It is normal for you to feel your upper back muscles (trapezius muscles) also getting slightly engaged while performing this exercise.
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Instructions
Alternative Exercises
1. Pick a Straight Barbell and sit comfortably on a military bench or a utility gym chair with back support and no head rest. Hold the bar at a shoulders width grip with the palms of your hands facing forward. Raise the bar so it’s just below your chin level, with your elbows bent and in-line with your torso. Place your feet firm on the ground at about shoulders width apart. This will be your starting position. 2. While maintaining a straight & upright torso, use your shoulders muscles to press the bar all the way up in a straight line until your arms are fully extended with the weight just above your head. Tip : Keep your back pressed firm against the back pad at all times. 3. Slowly bring the bar back down to it’s starting position while keeping your shoulders muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set barbell when performing this exercise to avoid getting any shoulders, neck and/or back injury. A proper weighted barbell that is not too heavy should have you mostly engage your shoulders muscles -as it should- without putting pressure on your spine and/or putting your shoulders at risk for injury. Pick a lighter barbell if you ever felt that your shoulders muscles and/or back are being overstrained. It is normal for you to feel your upper back muscles (trapezius muscles) also getting slightly engaged while performing this exercise.
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Instructions
Alternative Exercises
1. Pick an EZ Barbell and sit comfortably on a military bench or a utility gym chair with back support and no head rest. Hold the bar at a shoulders width grip with the palms of your hands facing forward and your hands slightly titled inwards due to the shape of the bar. Raise the bar so it’s just below your chin level, with your elbows bent and in-line with your torso. Place your feet firm on the ground at about shoulders width apart. This will be your starting position. 2. While maintaining a straight & upright torso, use your shoulders muscles to press the bar all the way up in a straight line until your arms are fully extended with the weight just above your head. Tip: Keep your back pressed firm against the back pad at all times. 3. Slowly bring the bar back down to it’s starting position while keeping your shoulders muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set EZ bar when performing this exercise to avoid getting any shoulders, neck and/or back injury. A proper weighted EZ bar that is not too heavy should have you mostly engage your shoulders muscles -as it should- without putting pressure on your spine and/or putting your shoulders at risk for injury. Pick a lighter EZ bar if you ever felt that your shoulders muscles and/or back are being overstrained. It is normal for you to feel your upper back muscles (trapezius muscles) also getting slightly engaged while performing this exercise.
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Instructions
Alternative Exercises
1. Pick a pair of Dumbbells and sit comfortably on a military bench or a utility gym chair with back support and no head rest. Raise both weights up to your sides so that they are on the same level as your shoulders, with your palms facing forward and your elbows pointing out to your sides and in-line with your torso. Place your feet firm on the ground at about shoulders width apart. This will be your starting position. 2. While maintaining a straight & upright torso, use your shoulders muscles to press both weights all the way up in a straight line until your arms are fully extended with the weights just above your head, and with your palms still facing forward. Tip : Keep your back pressed firm against the back pad at all times. 3. Slowly bring the weights back down to their starting position while keeping them on the same side axis you’ve used when pressing them up, and while keeping your shoulders muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set pair of dumbbells when performing this exercise to avoid getting any shoulders, neck and/or back injury. A proper weighted set of dumbbells that are not too heavy should have you mostly engage your shoulders muscles -as it should- without putting pressure on your spine and/or putting your shoulders at risk for injury. Pick a lighter set of dumbbells if you ever felt that your shoulders muscles and/or back are being overstrained. It is normal for you to feel your upper back muscles (trapezius muscles) also getting slightly engaged while performing this exercise.
Video - Picture
Instructions
Alternative Exercises
1. Pick a pair of Dumbbells and sit comfortably on a military bench or a utility gym chair with back support and no head rest. Raise both weights up to your sides so that they are on the same level as your shoulders, with your palms facing forward and your elbows pointing out to your sides and in-line with your torso. Place your feet firm on the ground at about shoulders width apart. This will be your starting position. 2. While maintaining a straight & upright torso, use your shoulders muscles to press both weights all the way up in a straight line until your arms are fully extended with the weights just above your head, and with your palms still facing forward. Tip : Keep your back pressed firm against the back pad at all times. 3. Slowly bring the weights back down to their starting position while keeping them on the same side axis you’ve used when pressing them up, and while keeping your shoulders muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set pair of dumbbells when performing this exercise to avoid getting any shoulders, neck and/or back injury. A proper weighted set of dumbbells that are not too heavy should have you mostly engage your shoulders muscles -as it should- without putting pressure on your spine and/or putting your shoulders at risk for injury. Pick a lighter set of dumbbells if you ever felt that your shoulders muscles and/or back are being overstrained. It is normal for you to feel your upper back muscles (trapezius muscles) also getting slightly engaged while performing this exercise.
Video - Picture
Instructions
Alternative Exercises
1. Pick a pair of Dumbbells and sit comfortably on a military bench or a utility gym chair with back support and no head rest. Raise both weights up to your sides so that they are on the same level as your shoulders, with your palms facing forward and your elbows pointing out to your sides and in-line with your torso. Place your feet firm on the ground at about shoulders width apart. This will be your starting position. 2. While maintaining a straight & upright torso, use your shoulders muscles to press both weights all the way up in a straight line until your arms are fully extended with the weights just above your head, and with your palms still facing forward. Tip : Keep your back pressed firm against the back pad at all times. 3. Slowly bring the weights back down to their starting position while keeping them on the same side axis you’ve used when pressing them up, and while keeping your shoulders muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set pair of dumbbells when performing this exercise to avoid getting any shoulders, neck and/or back injury. A proper weighted set of dumbbells that are not too heavy should have you mostly engage your shoulders muscles -as it should- without putting pressure on your spine and/or putting your shoulders at risk for injury. Pick a lighter set of dumbbells if you ever felt that your shoulders muscles and/or back are being overstrained. It is normal for you to feel your upper back muscles (trapezius muscles) also getting slightly engaged while performing this exercise.
Alternative Exercises
Video - Picture
Instructions
1. Pick a pair of Dumbbells and sit comfortably on a military bench or a utility gym chair with back support and no head rest. Raise both weights up to your front with your elbows bent and your arms fully contracted towards your chest (forearms touching your biceps) and the palms of your hands are facing inwards. Place your feet firm on the ground at about shoulders width apart. This will be your starting position. 2. While maintaining a straight & upright torso, use your shoulders muscles to press both weights all the way up while simultaneously rotating your forearms outwards until the palms of your hands are facing forward and your arms are fully extended with the weights just above your head. Tip : Keep your back pressed firm against the back pad at all times. 3. Slowly bring the weights back down to their starting position while simultaneously rotating your forearms inwards in an opposite motion to that you’ve used when pressing up the weights, and while keeping your shoulders muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set pair of dumbbells when performing this exercise to avoid getting any shoulders, neck and/or back injury. A proper weighted set of dumbbells that are not too heavy should have you mostly engage your shoulders muscles -as it should- without putting pressure on your spine and/or putting your shoulders at risk for injury. Pick a lighter set of dumbbells if you ever felt that your shoulders muscles and/or back are being overstrained. It is normal for you to feel your upper back muscles (trapezius muscles) also getting slightly engaged while performing this exercise.
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Instructions
Alternative Exercises
1. Sit down on a Shoulders Press Machine with your back pressed firm against it’s back pad. Adjust the seat according to your height so that the machine’s arm grips are on the same level as your shoulders, then select your desired resistance to be used. Place your feet firm on the floor at about shoulders width apart. Grab the two close arm grips (the ones pointing forward) placed next to your shoulders, with your elbows bent and your forearms facing forward. This will be your starting position. 2. While maintaining a straight & upright torso, use the front region of your shoulders muscles to lift both arm grips all the way up until your arms are fully extended, and while keeping a straight & upright torso throughout the entire movement. Tip: Keep your back pressed firm against the back pad at all times. 3. Slowly bring the arm grips back down to their starting position, while keeping your shoulders muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any shoulders, elbows and/or back injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your shoulders muscles -as it should- without putting negative pressure on your spine and/or putting your shoulders at risk for injury. Lower down the weight resistance if you ever felt that your shoulders muscles and/or back are being overstrained. It is normal for you to feel your upper back muscles (trapezius muscles) also getting slightly engaged while performing this exercise.
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Alternative Exercises
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Instructions
1. Pick an EZ Barbell and sit comfortably on a military bench or a utility gym chair with back support and no head rest. Hold the middle/narrow curved part of the bar with your palms facing forward and your hands slightly tilted inwards due to the shape of the bar. Raise the bar so it’s just below your chin level with your elbows bent and your arms fully contracted towards your chest (forearms touching your biceps). Place your feet firm on the ground at about shoulders width apart. This will be your starting position. 2. While maintaining a straight & upright torso, use the front region of your shoulders muscles to press the bar all the way up in a straight line until your arms are fully extended with the bar just above your head. Tip: Keep your back pressed firm against the back pad at all times. 3. Slowly bring the bar back down to it’s starting position while keeping your shoulders muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set EZ bar when performing this exercise to avoid getting any shoulders, neck and/or back injury. A proper weighted EZ bar that is not too heavy should have you mostly engage the front portion of your shoulders muscles -as it should- without putting pressure on your spine and/or putting your shoulders at risk for injury. Pick a lighter EZ bar if you ever felt that your shoulders muscles and/or back are being overstrained. It is normal for you to feel your upper back muscles (trapezius muscles) also getting slightly engaged while performing this exercise.
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Alternative Exercises
Instructions
1. Pick an EZ Barbell and sit comfortably on a military bench or a utility gym chair with back support and no head rest. Hold the middle/narrow curved part of the bar with your palms facing forward and your hands slightly tilted inwards due to the shape of the bar. Raise the bar so it’s just below your chin level with your elbows bent and your arms fully contracted towards your chest (forearms touching your biceps). Place your feet firm on the ground at about shoulders width apart. This will be your starting position. 2. While maintaining a straight & upright torso, use the front region of your shoulders muscles to press the bar all the way up in a straight line until your arms are fully extended with the bar just above your head. Tip: Keep your back pressed firm against the back pad at all times. 3. Slowly bring the bar back down to it’s starting position while keeping your shoulders muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set EZ bar when performing this exercise to avoid getting any shoulders, neck and/or back injury. A proper weighted EZ bar that is not too heavy should have you mostly engage the front portion of your shoulders muscles -as it should- without putting pressure on your spine and/or putting your shoulders at risk for injury. Pick a lighter EZ bar if you ever felt that your shoulders muscles and/or back are being overstrained. It is normal for you to feel your upper back muscles (trapezius muscles) also getting slightly engaged while performing this exercise.
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Instructions
Alternative Exercises
1. Pick a Weight Plate and sit comfortably on a military bench or a utility gym chair with back support and no head rest. Raise the weight plate so it’s held just below your chin level, while holding it firm from both sides with your elbows bent and your forearms facing forward. Place your feet firm on the ground at about shoulders width apart. This will be your starting position. 2. While maintaining a straight & upright torso, use the front region of your shoulders muscles to press the weight all the way up in a straight line until your arms are fully extended with the plate just above your head. Tip: Keep your back pressed firm against the back pad at all times. 3. Slowly bring the weight plate back down to it’s starting position while keeping your shoulders muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set weight plate when performing this exercise to avoid getting any shoulders, neck and/or back injury. A weight plate that is not too heavy should have you mostly engage the front region of your shoulders muscles -as it should- without putting pressure on your spine and/or putting your shoulders at risk for injury. Pick a lighter weight plate if you ever felt that your shoulders muscles and/or back are being overstrained. It is normal for you to feel your upper back muscles (trapezius muscles) also getting slightly engaged while performing this exercise.
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Instructions
Alternative Exercises
1. Pick an EZ Barbell and sit comfortably on a military bench or a utility gym chair with back support and no head rest. Hold the middle/narrow curved part of the bar with your palms facing forward and your hands slightly tilted inwards due to the shape of the bar. Raise the bar so it’s just below your chin level with your elbows bent and your arms fully contracted towards your chest (forearms touching your biceps). Place your feet firm on the ground at about shoulders width apart. This will be your starting position. 2. While maintaining a straight & upright torso, use the front region of your shoulders muscles to press the bar all the way up in a straight line until your arms are fully extended with the bar just above your head. Tip: Keep your back pressed firm against the back pad at all times. 3. Slowly bring the bar back down to it’s starting position while keeping your shoulders muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set EZ bar when performing this exercise to avoid getting any shoulders, neck and/or back injury. A proper weighted EZ bar that is not too heavy should have you mostly engage the front portion of your shoulders muscles -as it should- without putting pressure on your spine and/or putting your shoulders at risk for injury. Pick a lighter EZ bar if you ever felt that your shoulders muscles and/or back are being overstrained. It is normal for you to feel your upper back muscles (trapezius muscles) also getting slightly engaged while performing this exercise.
Alternative Exercises
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Instructions
1. Pick an EZ Barbell and sit comfortably on a military bench or a utility gym chair with back support and no head rest. Hold the middle/narrow curved part of the bar with your palms facing forward and your hands slightly tilted inwards due to the shape of the bar. Raise the bar so it’s just below your chin level with your elbows bent and your arms fully contracted towards your chest (forearms touching your biceps). Place your feet firm on the ground at about shoulders width apart. This will be your starting position. 2. While maintaining a straight & upright torso, use the front region of your shoulders muscles to press the bar all the way up in a straight line until your arms are fully extended with the bar just above your head. Tip: Keep your back pressed firm against the back pad at all times. 3. Slowly bring the bar back down to it’s starting position while keeping your shoulders muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set EZ bar when performing this exercise to avoid getting any shoulders, neck and/or back injury. A proper weighted EZ bar that is not too heavy should have you mostly engage the front portion of your shoulders muscles -as it should- without putting pressure on your spine and/or putting your shoulders at risk for injury. Pick a lighter EZ bar if you ever felt that your shoulders muscles and/or back are being overstrained. It is normal for you to feel your upper back muscles (trapezius muscles) also getting slightly engaged while performing this exercise.
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Instructions
Alternative Exercises
1. Stand tall while holding a Straight Barbell at a shoulders width grip with the palms of your hands facing forward. Raise the bar so it’s just below your chin level, with your elbows bent and in-line with your torso. Place your feet firm at about width apart. This will be your starting position. 2. While maintaining a straight & upright posture, use your shoulders muscles to press the bar all the way up in a straight line until your arms are fully extended with the bar just above your head. 3. Slowly bring the bar back down to it’s starting position while keeping your shoulders muscles fully engaged and under constant tension. Only your arms should be moving up and down with the bar while the rest of your body should remain stationary (not moving), and always maintain a straight & upright posture throughout the entire movement. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set barbell when performing this exercise to avoid getting any shoulders, neck and/or back injury. A proper weighted barbell that is not too heavy should have you mostly engage your shoulders muscles -as it should- without putting pressure on your spine and/or putting your shoulders at risk for injury. Pick a lighter barbell if you ever felt that your shoulders muscles and/or back are being overstrained. It is normal for you to feel your upper back muscles (trapezius muscles) also getting slightly engaged while performing this exercise.
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Instructions
Alternative Exercises
1. Stand tall while holding an EZ Barbell at a shoulders width grip with the palms of your hands facing forward and your hands slightly titled inwards due to the shape of the bar. Raise the bar so it’s just below your chin level, with your elbows bent and in-line with your torso. Place your feet firm at about width apart. This will be your starting position. 2. While maintaining a straight & upright posture, use your shoulders muscles to press the bar all the way up in a straight line until your arms are fully extended with the weight just above your head. 3. Slowly bring the bar back down to it’s starting position while keeping your shoulders muscles fully engaged and under constant tension. Only your arms should be moving up and down with the bar while the rest of your body should remain stationary (not moving), and always maintain a straight & upright posture throughout the entire movement. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set bar when performing this exercise to avoid getting any shoulders, neck and/or back injury. A proper weighted bar that is not too heavy should have you mostly engage your shoulders muscles -as it should- without putting pressure on your spine and/or putting your shoulders at risk for injury. Pick a lighter bar if you ever felt that your shoulders muscles and/or back are being overstrained. It is normal for you to feel your upper back muscles (trapezius muscles) also getting slightly engaged while performing this exercise.
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Instructions
Alternative Exercises
1. Stand tall while holding a Dumbbell in each hand that’s been raised up to your sides to be on the same level as your shoulders, with your palms facing forward and your elbows pointing out to your sides and in-line with your torso. Place your feet firm on the ground at about hips width apart. This will be your starting position. 2. While maintaining a straight & upright posture, use your shoulders muscles to press both weights all the way up in a straight line until your arms are fully extended with the weights just above your head, and with your palms still facing forward. 3. Slowly bring the weights back down to their starting position while keeping them on the same side axis you’ve used when pressing them up, and while keeping your shoulders muscles fully engaged and under constant tension. Only your arms should be moving up and down with the weights while the rest of your body should remain stationary (not moving), and always maintain a straight & upright posture throughout the entire movement. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set pair of dumbbells when performing this exercise to avoid getting any shoulders, neck and/or back injury. A proper weighted set of dumbbells that are not too heavy should have you mostly engage your shoulders muscles -as it should- without putting pressure on your spine and/or putting your shoulders at risk for injury. Pick a lighter set of dumbbells if you ever felt that your shoulders muscles and/or back are being overstrained. It is normal for you to feel your upper back muscles (trapezius muscles) also getting slightly engaged while performing this exercise.
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Instructions
Alternative Exercises
1. Stand while holding the middle/narrow curved part of an EZ Barbell with your palms facing forward and your hands slightly tilted inwards due to the shape of the bar. Raise the bar so it’s just below your chin level with your elbows bent and your arms fully contracted towards your chest (forearms touching your biceps). Place your feet firm on the ground at about shoulders width apart. This will be your starting position. 2. While maintaining a straight & upright posture, use the front region of your shoulders muscles to press the bar all the way up in a straight line until your arms are fully extended with the weight just above your head. 3. Slowly bring the bar back down to it’s starting position while keeping your shoulders muscles fully engaged and under constant tension. Only your arms should be moving up and down with the bar while the rest of your body should remain stationary (not moving), and always maintain a straight & upright posture throughout the entire movement. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set EZ bar when performing this exercise to avoid getting any shoulders, neck and/or back injury. A proper weighted EZ bar that is not too heavy should have you mostly engage the front portion of your shoulders muscles -as it should- without putting pressure on your spine and/or putting your shoulders at risk for injury. Pick a lighter EZ bar if you ever felt that your shoulders muscles and/or back are being overstrained. It is normal for you to feel your upper back muscles (trapezius muscles) also getting slightly engaged while performing this exercise.
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Instructions
Alternative Exercises
1. Stand while holding the middle/narrow curved part of an EZ Barbell with your palms facing forward and your hands slightly tilted inwards due to the shape of the bar. Raise the bar so it’s just below your chin level with your elbows bent and your arms fully contracted towards your chest (forearms touching your biceps). Place your feet firm on the ground at about shoulders width apart. This will be your starting position. 2. While maintaining a straight & upright posture, use the front region of your shoulders muscles to press the bar all the way up in a straight line until your arms are fully extended with the weight just above your head. 3. Slowly bring the bar back down to it’s starting position while keeping your shoulders muscles fully engaged and under constant tension. Only your arms should be moving up and down with the bar while the rest of your body should remain stationary (not moving), and always maintain a straight & upright posture throughout the entire movement. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set EZ bar when performing this exercise to avoid getting any shoulders, neck and/or back injury. A proper weighted EZ bar that is not too heavy should have you mostly engage the front portion of your shoulders muscles -as it should- without putting pressure on your spine and/or putting your shoulders at risk for injury. Pick a lighter EZ bar if you ever felt that your shoulders muscles and/or back are being overstrained. It is normal for you to feel your upper back muscles (trapezius muscles) also getting slightly engaged while performing this exercise.
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Instructions
Alternative Exercises
1. Stand tall while holding a Weight Plate from both sides just below your chin level, with your elbows bent and your forearms facing forward. Place your feet firm at about hips width apart. This will be your starting position. 2. While maintaining a straight & upright torso, use the front region of your shoulders muscles to press the weight all the way up in a straight line until your arms are fully extended with the plate just above your head. 3. Slowly bring the weight plate back down to it’s starting position while keeping your shoulders muscles fully engaged and under constant tension. Only your arms should be moving up and down with the weight plate while the rest of your body should remain stationary (not moving), and always maintain a straight & upright posture throughout the entire movement. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set weight plate when performing this exercise to avoid getting any shoulders, neck and/or back injury. A weight plate that is not too heavy should have you mostly engage the front region of your shoulders muscles -as it should- without putting pressure on your spine and/or putting your shoulders at risk for injury. Pick a lighter weight plate if you ever felt that your shoulders muscles and/or back are being overstrained. It is normal for you to feel your upper back muscles (trapezius muscles) also getting slightly engaged while performing this exercise.
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Instructions
Alternative Exercises
1. Stand tall while holding a Dumbbell in each hand that’s been raised up to your front with your elbows bent and your arms fully contracted towards your chest (forearms touching your biceps) and the palms of your hands are facing inwards. Place your feet firm at about hips width apart. This will be your starting position. 2. While maintaining a straight & upright posture, use your shoulders muscles to press both weights all the way up while simultaneously rotating your forearms outwards until the palms of your hands are facing forward and your arms are fully extended with the weights just above your head. 3. Slowly bring the weights back down to their starting position while simultaneously rotating your forearms inwards in an opposite motion to that you’ve used when pressing up the weights, and while keeping your shoulders muscles fully engaged and under constant tension. Only your arms should be moving up and down with the weights while the rest of your body should remain stationary (not moving), and always maintain a straight & upright posture throughout the entire movement. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set pair of dumbbells when performing this exercise to avoid getting any shoulders, neck and/or back injury. A proper weighted set of dumbbells that are not too heavy should have you mostly engage your shoulders muscles -as it should- without putting pressure on your spine and/or putting your shoulders at risk for injury. Pick a lighter set of dumbbells if you ever felt that your shoulders muscles and/or back are being overstrained. It is normal for you to feel your upper back muscles (trapezius muscles) also getting slightly engaged while performing this exercise.
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Alternative Exercises
Instructions
1. Stand tall while holding a pair of Dumbbells held at arm’s length right at your front with the palms of your hands facing each other, and with your elbows slightly bent and close to your torso. Place your feet at about hips width apart. This will be your starting position. 2. While maintaining a straight & upright posture, use your side shoulders muscles to lift both weights all the way up to your sides while keeping a slight bent at the elbows, and with the palms of your hands still facing inwards. Continue to go up until your arms are parallel to the floor. Tip: Always maintain a straight & upright posture, and do NOT swing the weights while performing this exercise. 3. Slowly bring the weights back down to their starting position, while keeping your arms on the same side axis you’ve used when lifting up the weights, and while keeping the side region of your shoulders muscles fully engaged. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set pair of dumbbells when performing this exercise to avoid getting any shoulders, neck and/or lower back injury. A proper weighted set of dumbbells that are not too heavy should have you mostly engage the side region of your shoulders muscles -as it should- without straining your neck or putting your shoulders and/or back at risk for injury. Pick a lighter set of dumbbells if you ever felt that you’re over straining your shoulders and/or are tempted to swing the weights up. This exercise is not meant to be done with heavy weights, so rather focus on executing a perfect form than focusing on lifting heavy weights. It is normal for you to feel a slight burn in your forearms due to the effort being done to keep holding onto the weights the entire time while performing this exercise.
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Instructions
Alternative Exercises
1. Stand tall while holding a Straight Barbell hanging down at arm’s length right at your front while held in an overhand/shoulder width grip. Keep your elbows slightly bent and close to your torso, and place your feet at about hips width apart. This will be your starting position. 2. While maintaining a straight & upright posture, use your front shoulders muscles to lift the bar all the way up to your front while keeping a slight bent at the elbows. Continue to go up until the bar reaches your eyesight level. Tip: Always maintain a straight & upright posture, and do NOT swing the bar while performing this exercise. 3. Slowly bring the bar back down to it’s starting position while keeping the front region of your shoulders muscles fully engaged. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set barbell when performing this exercise to avoid getting any shoulders, neck and/or lower back injury. A proper weighted barbell that is not too heavy should have you mostly engage the front region of your shoulders muscles -as it should- without straining your neck or putting your shoulders and/or back at risk for injury. Pick a lighter barbell if you ever felt that you’re over straining your shoulders and/or are tempted to swing the bar up. This exercise is not meant to be done with a heavy weight, so rather focus on executing a perfect form than focusing on lifting heavy. It is normal for you to feel a slight burn in your forearms due to the effort being done to keep holding onto the bar the entire time while performing this exercise.
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Instructions
Alternative Exercises
1. Stand tall while holding a Straight Barbell hanging down at arm’s length right at your front while held in an overhand/shoulder width grip. Keep your elbows slightly bent and close to your torso, and place your feet at about hips width apart. This will be your starting position. 2. While maintaining a straight & upright posture, use your front shoulders muscles to lift the bar all the way up to your front while keeping a slight bent at the elbows. Continue to go up until the bar reaches your eyesight level. Tip: Always maintain a straight & upright posture, and do NOT swing the bar while performing this exercise. 3. Slowly bring the bar back down to it’s starting position while keeping the front region of your shoulders muscles fully engaged. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set barbell when performing this exercise to avoid getting any shoulders, neck and/or lower back injury. A proper weighted barbell that is not too heavy should have you mostly engage the front region of your shoulders muscles -as it should- without straining your neck or putting your shoulders and/or back at risk for injury. Pick a lighter barbell if you ever felt that you’re over straining your shoulders and/or are tempted to swing the bar up. This exercise is not meant to be done with a heavy weight, so rather focus on executing a perfect form than focusing on lifting heavy. It is normal for you to feel a slight burn in your forearms due to the effort being done to keep holding onto the bar the entire time while performing this exercise.
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Instructions
Alternative Exercises
1. Stand tall while holding a Straight Barbell hanging down at arm’s length right at your front while held in an overhand/shoulder width grip. Keep your elbows slightly bent and close to your torso, and place your feet at about hips width apart. This will be your starting position. 2. While maintaining a straight & upright posture, use your front shoulders muscles to lift the bar all the way up to your front while keeping a slight bent at the elbows. Continue to go up until the bar reaches your eyesight level. Tip: Always maintain a straight & upright posture, and do NOT swing the bar while performing this exercise. 3. Slowly bring the bar back down to it’s starting position while keeping the front region of your shoulders muscles fully engaged. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set barbell when performing this exercise to avoid getting any shoulders, neck and/or lower back injury. A proper weighted barbell that is not too heavy should have you mostly engage the front region of your shoulders muscles -as it should- without straining your neck or putting your shoulders and/or back at risk for injury. Pick a lighter barbell if you ever felt that you’re over straining your shoulders and/or are tempted to swing the bar up. This exercise is not meant to be done with a heavy weight, so rather focus on executing a perfect form than focusing on lifting heavy. It is normal for you to feel a slight burn in your forearms due to the effort being done to keep holding onto the bar the entire time while performing this exercise.
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Alternative Exercises
Instructions
1. Take a half-kneeling stance while holding a Dumbbell in your right hand and raise it so it’s on the same level as your right shoulder, with your right arm fully contracted (forearm touching your bicep) and the palm of your hand facing inwards. Place your other non-lifting hand on top of your left half-kneeling thigh to give your support. This will be your starting position. 2. While maintaining a straight & upright torso, use the front region of your right arm’s shoulder muscles to press the weight all the way up in a straight line until your arm is fully extended with the weight just above your head. 3. Slowly bring the weight back down to it’s starting position while keeping your arm on the same front axis you’ve used when pressing up the weight, and while keeping your shoulders muscles fully engaged and under constant tension. Maintain a straight & upright torso throughout the entire movement. 4. Repeat this motion for the recommended amount of repetitions. 5. Switch arms and perform the same exact movement for the same amount of repetitions with your other arm. CAUTION : NEVER use a heavy dumbbell when performing this exercise to avoid getting any shoulders, neck and/or back injury. A proper weighted dumbbell that is not too heavy should have you mostly engage the front region of your shoulders muscles -as it should- without putting pressure on your spine and/or putting your shoulders at risk for injury. Pick a lighter weighted dumbbell if you ever felt that your shoulders muscles and/or back are being overstrained. It is normal for you to feel your upper back muscles (trapezius muscles) also getting slightly engaged while performing this exercise.
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Instructions
Alternative Exercises
1. Stand tall while holding a Weight Plate from both sides just below your chin level, with your elbows bent and your forearms facing forward. Place your feet firm at about hips width apart. This will be your starting position. 2. While maintaining a straight & upright torso, use the front region of your shoulders muscles to press the weight all the way up in a straight line until your arms are fully extended with the plate just above your head. 3. Slowly bring the weight plate back down to it’s starting position while keeping your shoulders muscles fully engaged and under constant tension. Only your arms should be moving up and down with the weight plate while the rest of your body should remain stationary (not moving), and always maintain a straight & upright posture throughout the entire movement. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set weight plate when performing this exercise to avoid getting any shoulders, neck and/or back injury. A weight plate that is not too heavy should have you mostly engage the front region of your shoulders muscles -as it should- without putting pressure on your spine and/or putting your shoulders at risk for injury. Pick a lighter weight plate if you ever felt that your shoulders muscles and/or back are being overstrained. It is normal for you to feel your upper back muscles (trapezius muscles) also getting slightly engaged while performing this exercise.
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Instructions
Alternative Exercises
1. Stand tall while grabbing a dumbbell in each hand held in a neutral position, with your palms facing inwards and your arms fully extended right next to you. Your upper arms should remain stationary (not moving) as well as your elbows that should be kept next to your torso at all times. Place your feet at about hips width apart. Your torso should remain upright & stationary throughout the entire motion. This will be your starting position. 2. Use your right arm’s biceps muscle to curl the weight in your right hand all the way up while simultaneously twisting your hand outwards until your palm is facing forward, and until your forearm touches your biceps. Only your forearm should be moving up with the dumbbell, while keeping your upper arm stationary and your elbow close to your torso throughout the entire movement. 3. Squeeze in your biceps muscles as hard as you can, then slowly bring the weight back down to it’s starting position in the same way you’re curled it up, and while keeping your biceps muscle fully engaged and under constant tension. Tip: Do NOT start curling one arm before your other arm has returned completely back down to it’s starting position. 4. Repeat this exact motion with your left arm and that will be considered as a ‘single repetition’. 5. Continue alternating in this manner with both arms for the recommended amount of repetitions. CAUTION : NEVER use a heavy set pair of dumbbells when performing this exercise to avoid getting any biceps, forearms, wrists, shoulders and/or lower back injury. A proper weighted set of dumbbells that are not too heavy should have you mostly engage your biceps muscles -as it should- without tempting you to swing the weights up or cheat by using the rest of your body to help you curl the weights. Pick a lighter set of dumbbells if you ever felt that you can’t properly curl the weights without cheating with your body, or if you can’t properly execute a full range of motion with full extension & full contraction. It is normal for you to also feel your chest, trapz and lower back muscles getting slightly engaged while performing this exercise.
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Alternative Exercises
Instructions
1. Pick a pair of Dumbbells and sit comfortably on a military bench or a utility gym chair with back support and no head rest. Hold both Dumbbells in a neutral grip with the palms of your hands facing inwards, and with your arms fully extended hanging down at your sides. Place your feet firm on the ground at about hips width apart. This will be your starting position. 2. While maintaining a straight & upright torso, use your side shoulders muscles to lift both weights all the way up to your sides while keeping a slight bent at the elbows, and with the palms of your hands still facing inwards. Continue to go up until your arms are parallel to the floor. Tip: Make sure your torso stays stationary, and do NOT swing the weights while performing this exercise. 3. Slowly bring the weights back down to their starting position, while keeping your arms on the same side axis you’ve used when lifting up the weights, and while keeping the side region of your shoulders muscles fully engaged. 4. Now use your front shoulders muscles to lift both weights all the way up to your front while keeping a slight bent at the elbows, and with the palms of your hands still facing inwards. Continue to go up until the weights are at your eyesight level. Tip : Make sure your torso stays stationary, and do NOT swing the weights while performing this exercise.. 5. Slowly bring the weight back down to it’s starting position, while keeping your arm on the same front axis you’ve used when lifting up the weight, and while keeping the front region of your shoulder muscles fully engaged. 6. Each (Side & Front) movement should be considered as a ‘single repetition’. 7. Continue alternating in this manner for the recommended amount of repetitions. CAUTION : NEVER use a heavy set pair of dumbbells when performing this exercise to avoid getting any shoulders and/or neck injury. A proper weighted set of dumbbells that are not too heavy should have you mostly engage your shoulders muscles -as it should- without straining your neck or putting your shoulders at risk for injury. Pick a lighter set of dumbbells if you ever felt that you’re over straining your shoulders and/or are tempted to swing the weights up. This exercise is not meant to be done with heavy weights, so rather focus on executing a perfect form than focusing on lifting heavy weights. It is normal for you to feel a slight burn in your forearms due to the effort being done to keep holding onto the weights the entire time while performing this exercise.
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Alternative Exercises
Instructions
1. Take a half-squat stance while holding a dumbbell in your right hand held in a neutral grip (palm facing inwards), with your arm fully extended down at your center, and while keeping a straight & upright torso. Your other non-lifting hand should be at your side grabbing your waist to give you some balance, and your feet should be at about shoulders width apart. This will be your starting position. 2. While holding the weight firm in your right hand, look straight ahead and use your body’s momentum while standing up to swing the dumbbell all the way up until your arm is fully extended with the weight just above your head. Your arm should remain fully extended with your elbow locked throughout the entire movement. 3. Bring the weight back down to it’s starting position using the same motion you’ve used to swing it up, while keeping your right arm’s shoulder muscles fully engaged and under constant tension. Always maintain a straight & upright torso. 4. Repeat this motion for the recommended amount of repetitions. 5. Switch arms and perform the same exact motion for the same amount of repetitions with your other arm. CAUTION : NEVER use a heavy set dumbbell when performing this exercise to avoid getting any shoulders, knees and/or back injury. A proper weighted dumbbell that is not too heavy should have you mostly engage your shoulders muscles -as it should- without putting negative pressure on your spine or putting your shoulders at risk injury. Pick a lighter weighted dumbbell if you ever felt that your shoulders muscles and/or back are being overstrained. It is normal for you to feel a slight burn in your forearms due to the effort being done to hold on to the weight the entire time while performing this exercise.
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Alternative Exercises
Instructions
1. Take a half-squat stance while holding a dumbbell in your right hand held in a neutral grip (palm facing inwards), with your arm fully extended down at your center, and while keeping a straight & upright torso. Your other non-lifting hand should be at your side grabbing your waist to give you some balance, and your feet should be at about shoulders width apart. This will be your starting position. 2. Clean the weight up to your shoulder by extending through the legs and hips as you pull the dumbbell towards your shoulder. 3. Dip your body by bending your knees forward while keeping your torso upright and straight, then immediately reverse your movement’s direction by driving through your heels & slightly jumping up to create momentum. As you do so, use your right shoulder’s muscles and your body’s momentum to press the weight overhead by fully extending your arm. 4. Bring back the weight down to it’s starting position, while using the same motion you’ve used to bring it up. Always maintain a straight & upright torso. 5. Repeat this motion for the recommended amount of repetitions. 6. Switch arms and perform the same exact motion for the same amount of repetitions with your other arm. CAUTION : NEVER use a heavy set dumbbell when performing this exercise to avoid getting any shoulders and/or back injury. A proper weighted dumbbell that is not too heavy to lift should have you mostly engage your shoulders muscles -as it should- without putting negative pressure on your spine or putting your shoulders at risk for getting injured. Pick a lighter weighted dumbbell if you ever felt that your shoulders muscles are being overstrained. It is normal for you to feel a slight burn in your forearms due to the effort being done to hold on to the weight the entire time while performing this exercise.
Video - Picture
Alternative Exercises
Instructions
1. Stand up with your torso upright while holding a dumbbell in each hand. Raise both dumbbells so that they are both on the same level as your shoulders from the front, with your palms facing each other. Your feet should be shoulders width apart, with your heels slightly elevated by placing a small plate under each heel. This will be your starting position. 2. Slowly begin to squat down by flexing your hips and knees while maintaining a straight posture, with both dumbbells still in their initial position. 3. Once you’ve reached a full squat position, engage your quads muscles to stand up again with the weight as you press both dumbbells in a straight line all the way up just above your head, while still keeping your palms facing inwards. 4. Slowly bring the dumbbells back down to their starting position while keeping your shoulders muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a ‘Heavy’ set pair of Dumbbells when performing this exercise to avoid getting any shoulders, back, knees and/or neck injury. It is normal for you to also feel your back muscles getting engaged while performing this exercise due to the effort being done to stabilize your torso & spine while raising the weight all the way overhead.