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Machine
Iso-Lateral Shoulder Press Machine
Instructions
Preparation
Set and grasp lever handles to each side with overhand grip.
Execution
Press lever upward until arms are extended overhead. Lower and repeat.
Lateral Shoulder Raise Machine
Instructions
Preparation
Sit in machine. Situate bent arms between padded lever and sides of body.
Execution
Raise arms to sides until upper arms are horizontal. Return and repeat.
Rear Deltoid Machine
Instructions
Preparation
Sit on machine with chest against pad. Grasp parallel handles with thumbs up at shoulder height. Slightly bend elbows and internally rotate shoulders so elbows are also at height of shoulders.
Execution
Keeping elbows pointed high, pull handles apart and to rear until elbows are just behind back. Return and repeat.
Dumbbells
Dumbbell Seated Shoulder Press
Instructions
Preparation
Position dumbbells to each side of shoulders with elbows below wrists.
Execution
Press dumbbells upward until arms are extended overhead. Lower to sides of shoulders and repeat.
Dumbbell Lateral Shoulder Raise
Instructions
Preparation
Grasp dumbbells on sides of thighs seated with elbows slightly bent. Bend over slightly with hips bent slightly.
Execution
Raise upper arms to sides until slightly bent elbows are shoulder height while maintaining elbows' height above or equal to wrists. Lower and repeat.
Dumbbell Rear Deltoid Raise
Instructions
Preparation
Kneel over side of bench with arm and leg to side. Grasp dumbbell.
Execution
Pull dumbbell up out to side with upper arm perpendicular to trunk until upper arm is just beyond horizontal. Lower and repeat.
Dumbbell Front Shoulder Raise
Instructions
Preparation
Grasp dumbbells in both hands. Position dumbbells in front of upper legs with elbows straight or slightly bent.
Execution
Raise dumbbells forward and upward until upper arms are above horizontal. Lower and repeat.
Dumbbell Leaning Shoulder Raise
Instructions
Preparation
Stand straight-up with left hand gripping the pole with dumbbell to side, in right hand.
Execution
With left hand still gripping the pole, lean away with dumbbell to the side in the right hand. With elbow slightly bent, raise arm with dumbbell until elbow is shoulder height. Lower and repeat with other hand.
Cables
Cable Front Shoulder Raise
Instructions
Preparation
Grasp stirrup attachment. Stand away from pulley slightly with arm back somewhat at side and elbow straight or slightly bent.
Execution
Raise stirrup forward and upward until upper arm is well above horizontal. Lower and repeat. Repeat with opposite arm.
Cable Lateral Shoulder Raise
Instructions
Preparation
With low pulleys to each side, grasp left stirrup with right hand and right stirrup with left hand. Stand upright.
Execution
With elbows slightly bent, raise arms to sides until elbows are shoulder height. Lower and repeat.
Cable Lateral Shoulder Raise Single Arm
Instructions
Preparation
With low pulley to side, grasp left stirrup with right hand. Stand upright.
Execution
With elbow slightly bent, raise arm to side until elbow is shoulder height. Lower and repeat.
Cable Rear Deltoid
Instructions
Preparation
Stand facing twin pulley cables positioned close together and approximately shoulder height. Grasp stirrup cable attachment in each hand. Step back away from machine so cable is taut. Stand with feet staggered. Point elbows outward with arms straight or slightly bent.
Execution
Pull stirrups out to sides, maintaining stiff elbow position throughout exercise. Return to original position and repeat.
Band Face Pull Rear Deltoid
Instructions
Preparation
Grasp each side of rope or bands with overhand grip, just under rope ends. Stand back from pulley with stretched arms.
Execution
Pull rope ends to front of shoulders with elbows leading. Allow wrists to flex as stirrups are lifted. Lower and repeat.
Barbells
Barbell Front Shoulder Raise
Instructions
Preparation
Grasp barbell with overhand grip with elbows straight or slightly bent.
Execution
Raise barbell forward and upward until upper arms are above horizontal. Lower and repeat.
Barbell Upright Shoulder Row
Instructions
Preparation
Grasp bar with shoulder width or slightly narrower overhand grip.
Execution
Pull bar to neck with elbows leading. Allow wrists to flex as bar rises. Lower and repeat.
Traps
Traps Bar Shrugs
Preparation
Step into trap barbell and stand holding handles of trap bar to sides.
Execution
Elevate shoulders as high as possible. Lower and repeat.
Traps Dumbbell Shrugs
Preparation
Stand holding dumbbells to sides.
Execution
Elevate shoulders as high as possible. Lower and repeat.
Traps Barbell Shrugs
Preparation
Stand holding barbell with overhand or mixed grip; shoulder width or slightly wider.
Execution
Elevate shoulders as high as possible. Lower and repeat.
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