Shoulders exercises
1. Sit on a bench with back support, put feet firmly on the floor and hold a dumbbell in each hand.
2. Bend elbows, pull out your abdominals so there is a small gap between the bench and your back and raise upper arms so dumbbells are at your ear level.
3. Push dumbbells up over your head and lower slowly back to starting position.
4. Repeat as many times you desire or have been instructed.
1. Hold dumbbells and stand straight with dumbbells at your side at arms lengths and palms facing you.
2. Raise the dumbbells to the side with a small bend on the elbow and hands tilted forward a bit as you would put water in your glass. Go up until arms get parallel with the floor.
3. Lower the dumbbells slowly in the starting position.
4. Repeat for the suggested amount of reps.
1. Adjust the seat and weight of the machine, so that chest level is on the padding and handles get in shoulder level.
2. Hold the handles and engage the back of your shoulder. Focus on the tensions that you feel in your shoulder muscles.
3. When handles reach sides pause one second and slowly return to starting position.
4. Repeat as many reps you desire.
1. Get a dumbbell in each hand with palms forward grip. Dumbbells need to be resting on top of thighs and arms extended with a small bend at elbows level. Keep back straight.
2. Lift dumbbells using the side shoulders, keep the dumbbells close and elbows should direct the movement staying higher than forearms. Continue the movement until you almost touch your chin.
3. Lower dumbells slowly back to the initial position.
4. Repeat as many times you've been recommended.
1. Get dumbbells in your hands and stand with your back straight. Keep dumbbells at arm's length in front of thighs.
2. Raise both dumbbells to the front with a small bend in the elbow and the palms should be facing down. Continue movement up until arms are slightly above parallel to the floor.
3. Lower the dumbbells slowly to the initial position.
4. Repeat until all recommended reps have been done.
1. Stand with feet shoulder with apart and take dumbbells in your hands. Get the dumbbells to head level and keep elbows at 90 degrees.
2. Keep back straight and push the dumbbells together above your head. Pause one second when arms fully extended.
3. Slowly return the dumbbells back to your starting position.
4. Repeat.
1. Hold dumbbells and stand straight with dumbbells at your side at arms lengths and palms facing you.
2. Raise the dumbbells to the side with a small bend on the elbow and hands tilted forward a bit as you would put water in your glass. Go up until arms get parallel with the floor.
3. Lower the dumbbells slowly in the starting position.
4. Repeat for the suggested amount of reps.
1. Get dumbbells in your hands and stand with your back straight. Keep dumbbells at arm's length in front of thighs.
2. Raise both dumbbells to the front with a small bend in the elbow and the palms should be facing down. Continue movement up until arms are slightly above parallel to the floor.
3. Lower the dumbbells slowly to the initial position.
4. Repeat until all recommended reps have been done.
1. Get a barbell in your hands with palms forward grip. The barbell needs to be resting on top of thighs and arms extended with a small bend at elbows level. Keep back straight.
2. Lift the barbell using the side shoulders, keep the barbell close and elbows should direct the movement staying higher than forearms. Continue the movement until you almost touch your chin.
3. Lower barbell slowly back to the initial position.
4. Repeat as many times you've been recommended.
1. Sit on a flat bench and put a dumbbell on its side. Place the right leg on the bench and bend torso forward from your waist. Do that until the upper body will be parallel to the floor and take the right hand on the opposite end of the bench. Grab the dumbbell with your left hand and hold it as you keep the lower back straight. Palm needs to face your torso.
2. Pull straight to the side of your chest and keep the upper arm near your side while the torso is stationary. Your forearm just needs to hold the weight so avoid pulling the dumbbell using it.
3. Lower the dumbbell slowly down to your starting position.
4. Repeat movement as many times you desire.