Shoulder Exercises
by Doug Walker
Seated Dumbbell Press
Seated Dumbbell Press
w/no back support
Seated Rear Barbell Press
Seated Front Smith Machine Press
Seated Rear Smith Machine Press
Seated Universal Machine Press w/no back support
Seated Universal Machine Press
w/no back support
Seated Universal Machine Press
w/lower-back support
Seated Front Barbell Press in Power Rack
Standing Dumbbell Side Raises
Seated Dumbbell Side Raises
"Pee Wee Herman" Dumbbell Side Raises
2 Arm Cable Side Raises
One Arm Cable Side Raises
Dumbbell Front Raises
Barbell Front Raises w/Barbell, EZ curl bar or Super EZ curl bar
Lying Barbell Front Raises on an Incline
Cable Front Raises w/rope
Wide Grip Barbell Upright Rows
Wide Grip Cable Upright Rows (Overhand Grip)
Wide Grip Upright Rows
on Universal Machine
(facing the machine)
Standing Dumbbell Rear Delt Raises
Seated Dumbbell Rear Delt Raises
Reverse Pec Deck
Arnold Press
Incline Dumbbell Side Raises
Standing Barbell Press
Standing Barbell Press
Clean & Press
Dumbbell Lateral Throw
Rotator Cuff Exercises
Start by lying on your stomach and put your arm out at shoulder level with your elbow bent at 90° and your hand down. Keep your elbow bent, and slowly raise your hand. Stop when your hand is level with your shoulder. Lower the hand slowly. Repeat the exercise until your arm is tired. Then do the other arm.
Exercise 2
Lie on your side and put one arm above your head. Keep your other arm at your side with your elbow bent to 90° and the forearm resting against your stomach, palm down. Roll your shoulder out, raising the forearm until it's level with your shoulder. Lower the arm slowly. Repeat the exercise until your arm is tired. Then do the other arm.
Exercise 3
Lie on your side put one arm along the upper side of your body. Bend your other elbow to 90 degrees. Keep the forearm resting on the bench. Now roll your shoulder in, raising your forearm up to your chest. Lower the forearm slowly. Repeat the exercise until your arm is tired. Then do the the other arm.
Exercise 4
In a standing position, start with your arm halfway between the front and side of your body, thumb down. (You may need to raise your other arm for balance.)Raise your arm until almost level (about a 45° angle). (Hint: This is like emptying a can.) Don't lift beyond the point of pain. Slowly lower your arm. Repeat the exercise until your arm is tired. Then do the other arm.