Shoulders (deltoids)
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Reverse Flyes
To begin, lie down on an incline bench with the chest and stomach pressing against the incline. Have the dumbbells in each hand with the palms facing each other (neutral grip). Extend the arms in front of you so that they are perpendicular to the angle...
Upright Barbell Row
Grasp a barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back should also be straight. This will be your...
Barbell Shoulder Press
Stand in front of a squat rack with a barbell positioned at a height that is close to above your head. Grab the barbell with a pronated grip (palms facing forward). Tip: Your grip should be wider than shoulder width and it should create a 90-degree...
Dumbbell Shoulder Press
While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support. Place the dumbbells upright on top of your thighs. Now raise the dumbbells to shoulder height one at a time using your thighs to help propel...
Side Lateral Raise
Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you. This will be your starting position. While maintaining the torso in a stationary position (no swinging), lift the...
Front Dumbbell Raise
Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs. This will be your starting position. While maintaining the torso stationary (no swinging), lift the...
Smith Machine Overhead Shoulder Press
To begin, place a flat bench (or preferably one with back support) underneath a smith machine. Position the barbell at a height so that when seated on the flat bench, the arms must be almost fully extended to reach the barbell. Once you have the correct...