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Shoulder

Pike Push Ups

  • Begin in a plank position with your hands placed slightly wider than shoulder-width apart and your hips raised towards the ceiling to form an inverted V shape.
  • Keep your arms and legs straight, with your head positioned between your shoulders, maintaining a neutral spine.
  • Lower your upper body towards the ground by bending your elbows, aiming to bring the top of your head towards the floor.
  • Push through your palms to return to the starting position, emphasizing the engagement of your shoulders and upper chest while maintaining the pike position throughout the movement.

Resistance Band Pull Aparts

  • Begin by holding a resistance band with both hands, arms extended straight in front of you at shoulder height.
  • Keeping a slight bend in your elbows, engage your shoulder blades and pull the band apart, focusing on squeezing your shoulder muscles.
  • Maintain control as you return to the starting position, resisting the band's pull, to target the rear deltoids and upper back.
  • Perform the resistance band pull aparts for high repetitions, gradually increasing the resistance for progressive shoulder strength and stability.

Barbell Front Raise Form

  • Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, hands placed slightly narrower than shoulder-width.
  • Keep a slight bend in your elbows and lift the barbell directly in front of you, raising it to shoulder height.
  • Focus on using your shoulder muscles to lift the barbell, ensuring a controlled and smooth motion.
  • Lower the barbell back down in a controlled manner, maintaining the slight bend in your elbows to complete one repetition. Repeat for the desired number of reps, emphasizing proper form to target the front deltoids effectively.

Seated Barbell Shoulder Press Form

  • Sit on a bench with back support, feet flat on the ground, and hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart.
  • Lift the barbell from shoulder height to overhead by extending your arms, while keeping your back straight and core engaged.
  • Lower the barbell back down to shoulder height in a controlled manner, allowing a slight bend in your elbows to maintain tension on the shoulders.
  • Repeat the movement for the desired number of repetitions, ensuring a smooth and controlled motion, and avoid arching your back to protect your spine during the seated barbell shoulder press.

Bent Over Cable Crossover Rear Delt Fly

  • Set the cable machine to the lowest position, attach single-grip handles, and stand between the cables, facing away from the machine.
  • Hinge at your hips to bend forward, keeping your back straight, and grasp the handles with your arms extended in front of you, forming a slight forward lean.
  • Pull the handles outward and upward, leading with your elbows, to perform a rear delt fly motion, squeezing your shoulder blades together at the top.
  • Control the movement as you bring the handles back to the starting position, maintaining the tension on your rear delts throughout the exercise. Perform the bent-over cable crossover rear delt fly for targeted shoulder development.

Standing Cable Reverse Fly

  • Set the cable machine to chest height, and attach D-handle attachments to both sides.
  • Stand in the center of the cable machine, facing away from it, with a handle in each hand, arms extended forward.
  • Keeping a slight bend in your elbows, open your arms to the sides, squeezing your shoulder blades together at the back.
  • Control the movement as you bring your arms back to the starting position, emphasizing the contraction in your rear deltoids. Perform standing cable reverse fly exercises to target and strengthen your shoulder muscles.

Cable Front Raise (Bilateral) Form

  • Set the cable machine to the lowest position and attach a straight bar or rope handle.
  • Stand facing the machine with feet shoulder-width apart and grab the handle with both hands, using an overhand grip.
  • Keep a slight bend in your elbows and lift the handle directly in front of you, raising it to shoulder height.
  • Lower the handle back down in a controlled manner, maintaining the slight bend in your elbows. Perform cable front raises bilaterally for a focused shoulder workout, ensuring proper form and controlled movements throughout.

Single Arm Cable Lateral Raise

  • Set the cable machine to the lowest position and attach a D-handle.
  • Stand sideways to the machine, with the non-working side facing the cable, and grasp the handle with your far hand.
  • Keep a slight bend in your elbow and lift the cable handle laterally to shoulder height, focusing on using your lateral deltoid muscles.
  • Lower the handle back down in a controlled manner, maintaining tension on the muscle. Perform single-arm cable lateral raises on each side to target and isolate the lateral part of your shoulders effectively.

Cable Rope Upright Row Form

  • Set the cable machine to a lower position and attach a rope handle.
  • Stand facing the machine with your feet shoulder-width apart, grasp the rope with both hands using a pronated (palms facing your body) grip.
  • Keep your elbows pointed outward and close to your body as you pull the rope straight up towards your chin, leading with your elbows.
  • Lower the rope back down in a controlled manner, maintaining tension on your shoulders. Perform cable rope upright rows for effective development of the upper traps and shoulders, and avoid using excessive weight to prevent unnecessary strain on the shoulder joints.

Cable Face Pull Form

  • Attach a rope to the high pulley of the cable machine and stand with feet shoulder-width apart.
  • Grasp the handles with a neutral grip, arms fully extended, and take a step back to create tension.
  • Pull the handles towards your face, focusing on squeezing your shoulder blades together and keeping your upper arms parallel to the ground.
  • Control the movement as you return to the starting position, emphasizing the contraction in your rear delts and upper back. Prioritize proper form and controlled motions for optimal results.

Seated Bent Over Dumbbell Reverse Fly

  • Sit on a flat bench with a dumbbell in each hand, and hinge forward at the hips while keeping your back straight.
  • Let the dumbbells hang directly beneath your shoulders with your palms facing each other.
  • Lift the dumbbells outward and upward to the sides, squeezing your shoulder blades together at the top of the movement.

Seated Dumbbell Press Form

  • Sit on a bench with back support, holding a dumbbell in each hand at shoulder height with your palms facing forward.
  • Ensure your feet are flat on the floor and your back is straight to maintain a stable base.
  • Press the dumbbells overhead by extending your arms, fully straightening your elbows.
  • Lower the dumbbells back down to shoulder height in a controlled manner. Perform seated dumbbell presses with a full range of motion, focusing on engaging your shoulder muscles and maintaining proper form throughout the exercise.

Standing Dumbbell Press

  • Stand with feet shoulder-width apart, holding a dumbbell in each hand at shoulder height, palms facing forward.
  • Maintain a straight back, engage your core, and keep a slight bend in your knees for stability.
  • Press the dumbbells overhead by extending your arms fully, bringing them close together at the top.
  • Lower the dumbbells back down to shoulder height in a controlled manner. Perform standing dumbbell presses with proper form, ensuring a smooth and controlled movement, to target the shoulders and upper body effectively.

Dumbbell Lateral Raise

  • Stand with a dumbbell in each hand, arms by your sides, and palms facing your body.
  • Maintain a slight bend in your elbows and lift both arms out to the sides until they are parallel to the ground.
  • Keep your core engaged and avoid using momentum by controlling the movement.
  • Lower the dumbbells back down in a controlled manner, feeling the tension in your lateral deltoids. Perform dumbbell lateral raises with a moderate weight and focus on the quality of the movement for effective shoulder isolation and development.

Arnold Press Form

  • Begin seated or standing with dumbbells at shoulder height, palms facing your body.
  • As you press the dumbbells overhead, rotate your palms to face forward.
  • At the top of the press, your arms should be fully extended overhead with palms facing away.
  • Lower the dumbbells back to shoulder height while rotating your palms back towards your body. Focus on controlled movements and engage various shoulder muscles for an effective Arnold Press.

Machine Reverse Fly

  • Sit facing the machine on the reverse fly station, adjusting the seat height to align with your chest.
  • Grab the handles with a pronated grip (palms facing each other) and keep a slight bend in your elbows.
  • Pull the handles apart and backward in a reverse fly motion, squeezing your shoulder blades together.
  • Slowly return to the starting position, feeling a stretch in your rear deltoids and upper back. Perform machine reverse fly exercises with controlled movements to target and strengthen the muscles of the upper back and rear delts effectively. Adjust the weight according to your fitness level while maintaining proper form.