GYM EXERCISES

GYM EXERCISES

SHOULDER EXERCISES



Arnold press
Difficulty Level: Intermediate
Injury Chance: Shoulder girdle trauma
Main Body Part: Shoulders
Muscle Groups: Deltoids, Triceps Brachii

INSTRUCTIONS:
Step 1: Sit on the bench. Take dumbbells with an overhand grip and position them at the sides of your shoulders, palms turned out.

Step 2: Inhale and press dumbbells until arms are extended overhead.

Step 3: Return to the starting position.

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Ball circles
Difficulty Level: Beginner
Injury Chance: Shoulder girdle trauma
Main Body Part: Shoulders
Muscle Groups: Deltoids, None

INSTRUCTIONS:
Step 1: Stand up straight with your feet shoulder-width apart and knees slightly bent. Hold a medicine ball, your arms directly above your head.

Step 2: Rotate your arms as if drawing large imaginary circles in front of your body. Do not bend your elbows. Repeat in the opposite direction.

Step 3:

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Band arm rotation
Difficulty Level: Beginner
Injury Chance: Shoulder girdle trauma
Main Body Part: Shoulders
Muscle Groups: Deltoids, Rotator Cuff

INSTRUCTIONS:
Step 1: Stand with your feet shoulder width apart, and the band under your feet. Cross the bands in front of your legs and take the handles with opposite hands.

Step 2: Exhale and rotate one arm up and out to your side. Hold, and go back to the starting position.

Step 3:

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Band back arm stretch
Difficulty Level: Advanced
Injury Chance: Shoulder girdle trauma
Main Body Part: Shoulders
Muscle Groups: Deltoids, Trapezius

INSTRUCTIONS:
Step 1: Stand with your feet shoulder-width apart. Your upper arms are at your shoulder level, elbows bent 90 degrees. Hold an end of the band in each hand so that the band is just behind your head.

Step 2: Stretch your arms to the sides. Hold, and go back to the starting position.

Step 3:

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Band front arm raise
Difficulty Level: Intermediate
Injury Chance: Shoulder girdle trauma
Main Body Part: Shoulders
Muscle Groups: Deltoids, Trapezius

INSTRUCTIONS:
Step 1: Stand with your feet shoulder width apart, the band under your feet.

Step 2: Straighten your arms in front of you until they are at your shoulder level. Keep your arms slightly bent. Hold, and go back to the starting position.

Step 3:

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Band lateral arm raise
Difficulty Level: Intermediate
Injury Chance: Shoulder girdle trauma
Main Body Part: Shoulders
Muscle Groups: Deltoids, Trapezius

INSTRUCTIONS:
Step 1: Stand on the band, your feet shoulder width apart.

Step 2: Raise your arms out to the sides, palms down, until they are parallel to the floor. Hold, and go back to the starting position.

Step 3:

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Band overhead press
Difficulty Level: Advanced
Injury Chance: Shoulder girdle trauma
Main Body Part: Shoulders
Muscle Groups: Deltoids, Triceps Brachii

INSTRUCTIONS:
Step 1: Stand with your feet shoulder-width apart on band. Take the handles and extend your arms above your head.

Step 2: Bend your elbows down. Hold and go back to the starting position.

Step 3:

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Band overhead triceps extension
Difficulty Level: Advanced
Injury Chance: Shoulder girdle trauma
Main Body Part: Shoulders
Muscle Groups: Deltoids, Triceps Brachii

INSTRUCTIONS:
Step 1: Stand in the lunge position with your right foot forward. The band is under your left foot, and extended up. Hold both handles behind your head, your elbows bent to the sides.

Step 2: Straighten your arms up without locking your elbows. Hold, and go back to the starting position.

Step 3:

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Band rotator cuff
Difficulty Level: Beginner
Injury Chance: Shoulder joint trauma
Main Body Part: Shoulders
Muscle Groups: Rotator Cuff, Deltoids

INSTRUCTIONS:
Step 1: Stand with feet shoulder-width apart. Your right arm is bent in front of your torso, and your left arm is bent behind your back. Hold one handle in your right hand. Grip the tube with your left hand, so that the rest of the band dangles down.

Step 2: Pull your right hand to the right. Hold, and go back to the starting position.

Step 3:

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Band upright row
Difficulty Level: Intermediate
Injury Chance: Shoulder girdle trauma
Main Body Part: Shoulders
Muscle Groups: Deltoids, Trapezius

INSTRUCTIONS:
Step 1: Stand with your feet shoulder-width apart on band. Grasp the handles in front of your waist.

Step 2: Pull the handles up to the neck, your elbows out to the sides, and hands close to your torso.

Step 3: Bring your arms even further up. Hold, and go back to the starting position.

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Band upward arm rotation
Difficulty Level: Beginner
Injury Chance: Shoulder joint trauma
Main Body Part: Shoulders
Muscle Groups: Rotator Cuff, Deltoids

INSTRUCTIONS:
Step 1: Stand with the band under your right foot and a handle in each hand. There should be less band to your left, with your left arm resting at your side. Your right arm should be bent 90 degrees with the upper arm parallel to the floor.

Step 2: Pull your right hand straight up. Stop when your forearm is perpendicular to the floor. Hold, and go back to the starting position.

Step 3:

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Barbell behind neck press
Difficulty Level: Intermediate
Injury Chance: Shoulder trauma
Main Body Part: Shoulders
Muscle Groups: Deltoids, Triceps Brachii

INSTRUCTIONS:
Step 1: Standing upright, hold a barbell behind your head at shoulder height with your hands shoulder-width apart, elbows bent, and palms facing forward.

Step 2: Press the barbell overhead, extending your arms fully. Keep your back straight and remain upright throughout the motion.

Step 3:

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Barbell front raise
Difficulty Level: Intermediate
Injury Chance: Shoulder trauma
Main Body Part: Shoulders
Muscle Groups: Deltoids, Pectoralis

INSTRUCTIONS:
Step 1: Hold a barbell with full overhand shoulder-width grip, and stand with the barbell hanging in front of your thighs. Your feet should be shoulder-width apart with your knees slightly bent. Pull in your abs and tighten all your upper-body muscles, and slight

Step 2: Raise your bar in front of you until your arms are parallel to the floor.

Step 3: Pause, then return to the starting position.

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Barbell military press
Difficulty Level: Intermediate
Injury Chance: Shoulder girdle trauma
Main Body Part: Shoulders
Muscle Groups: Deltoids, Pectoralis

INSTRUCTIONS:
Step 1: Dismount barbell from the rack and position the bar right under your chin.

Step 2: Take a deep breath, hold it and press it upward until arms are extended. Raise shoulders as much as you can.

Step 3: Lower the bar slowly to your chest.

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Barbell split jerk
Difficulty Level: Advanced
Injury Chance: Shoulder girdle trauma
Main Body Part: Shoulders
Muscle Groups: Deltoids, Triceps Brachii

INSTRUCTIONS:
Step 1: Hold a barbell with an overhand grip at the shoulder level in front of your torso. Put your feet shoulder-width apart.

Step 2: Dip your knees.

Step 3: Push up with your legs as you press the barbell over your head. Split your legs apart so that you land in a staggered stance.

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Cable face pull
Difficulty Level: Intermediate
Injury Chance: Shoulder girdle trauma
Main Body Part: Shoulders
Muscle Groups: Anterior Deltoids, Rotator Cuff

INSTRUCTIONS:
Step 1: Grab the ends of a rope handle so your palms face each other, thumbs toward you. Make a few steps away from the stack and straighten your arms in front of you so that you feel tension in the cable.

Step 2: Bend your arms and pull the handle toward your face bringing your hands next to your ears. Pause, then go back to the starting position.

Step 3:

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Cable front raise with rope handle
Difficulty Level: Beginner
Injury Chance: Shoulder girdle trauma
Main Body Part: Shoulders
Muscle Groups: Anterior Deltoids, Pectoralis

INSTRUCTIONS:
Step 1: Stand with your back to the weight stack. Hold the rope handle with one hand. Your arm should hang next to your side with the palm to your thigh. Bend your elbow a little.

Step 2: Keeping the bend, raise your arm in front of you until it's parallel to the floor. Hold, and slowly go back to the starting position.

Step 3:

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Cable side raise
Difficulty Level: Advanced
Injury Chance: Shoulder trauma
Main Body Part: Shoulders
Muscle Groups: Deltoids, Rotator Cuff

INSTRUCTIONS:
Step 1: Stand tall with your feet slightly apart. Grasp the handle keeping it by your hip.

Step 2: Inhale and extend your arm to the side.

Step 3: Exhale and return to the starting position.

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Crossover lat raise
Difficulty Level: Intermediate
Injury Chance: Shoulder trauma
Main Body Part: Shoulders
Muscle Groups: Deltoids, Rotator Cuff

INSTRUCTIONS:
Step 1: Attach two stirrup handles to the low cables of a cable-crossover station. Standing in the middle of the station, take the left handle in your right hand and the right handle in your left hand. Bend your knees and lower your torso until it's nearly parall

Step 2: Raise your arms till they're almost parallel to the floor. Hold, and slowly go back to the starting position.

Step 3:

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Dumbbell L lift
Difficulty Level: Intermediate
Injury Chance: Shoulder joint trauma
Main Body Part: Shoulders
Muscle Groups: Deltoids, Rotator Cuff

INSTRUCTIONS:
Step 1: Put your feet shoulder-width apart. Hold a dumbbell in each hand. Bend your elbows, and raise your arms until your upper arms are parallel to the floor.

Step 2: Straighten your arms up.

Step 3:

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Dumbbell lateral raise
Difficulty Level: Beginner
Injury Chance: Shoulder joint trauma
Main Body Part: Shoulders
Muscle Groups: Deltoids, Rotator Cuff

INSTRUCTIONS:
Step 1: Holding dumbbells in each hand at your side, stand with your feet approximately shoulder-width apart. Elbows are slightly bent.

Step 2: Lift your arms until they are at shoulder level. Do not flex your elbows more.

Step 3: Return to the starting position.

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Dumbbell lateral raise
Difficulty Level: Beginner
Injury Chance: Shoulder girdle trauma
Main Body Part: Shoulders
Muscle Groups: Deltoids, Gastrocnemius

INSTRUCTIONS:
Step 1: Hold a dumbbell in each hand by your sides.

Step 2: Raise your arms through your sides as you go up on your toes.

Step 3:

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Dumbbell pull
Difficulty Level: Intermediate
Injury Chance: Shoulder girdle trauma
Main Body Part: Shoulders
Muscle Groups: Deltoids, Brachialis

INSTRUCTIONS:
Step 1: Hold a pair of dumbbells with an overhand grip. Bend forward and squat down. Keep your arms straight and your lower back slightly arched.

Step 2: Sharply pull the dumbbells up rising on your toes. Go back to the starting position.

Step 3:

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Dumbbell rear delt row
Difficulty Level: Beginner
Injury Chance: Shoulder joint trauma
Main Body Part: Shoulders
Muscle Groups: Deltoids, None

INSTRUCTIONS:
Step 1: Holding dumbbells in each hand bend over to reach the 45į angle. Extend arms in front of you.

Step 2: Fix the position and raise upper arms to sides with dumbbells paralleled.

Step 3: Lower the weight slowly.

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Dumbbell shoulder press
Difficulty Level: Beginner
Injury Chance: Shoulder joint trauma
Main Body Part: Shoulders
Muscle Groups: Deltoids, Rotator Cuff

INSTRUCTIONS:
Step 1: Stand with your feet shoulder-width apart and toes pointing out. Hold dumbbells in each hand at your shoulder level with elbows pointing down.

Step 2: Inhale and push the dumbbells up until arms are extended.

Step 3: Return to the starting position.

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Dumbbell side raise
Difficulty Level: Intermediate
Injury Chance: Shoulder girdle trauma
Main Body Part: Shoulders
Muscle Groups: Deltoids, None

INSTRUCTIONS:
Step 1: Hold a dumbbell in your right hand and hold it next to your left hip.

Step 2: Raise the dumbbell to the side across your body so that your hand is above your head and your palm is facing forward. Go back to the starting position.

Step 3:

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Dumbbell side twist combo
Difficulty Level: Advanced
Injury Chance: Shoulder girdle trauma
Main Body Part: Shoulders
Muscle Groups: Deltoids, Rear Deltoids

INSTRUCTIONS:
Step 1: Hold a pair of dumbbells and bend your elbows 90 degrees, your palms facing each other.

Step 2: Maintaining the bend in your elbows, twist your upper arms to the sides until they're parallel to the floor.

Step 3: Rotate your forearms up so that they pointing at the ceiling. Hold, and go back to the starting position.

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Dumbbell snatch
Difficulty Level: Advanced
Injury Chance: Shoulder trauma
Main Body Part: Shoulders
Muscle Groups: Deltoids, Trapezius

INSTRUCTIONS:
Step 1: Begin by squatting low over a dumbbell. Keep your lower back locked and rigid and have your feet placed shoulder-width apart.

Step 2: Grasp the dumbbell and tighten the abdominal muscles. In a rapid and continuous motion, lift the dumbbell until your arm is straight and locked. The dumbbell should travel close to the body and not swing out or away.

Step 3: Briefly hold it above your head, then bring it down to the starting position.

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Dumbbell upright row
Difficulty Level: Intermediate
Injury Chance: Shoulder girdle trauma
Main Body Part: Shoulders
Muscle Groups: Deltoids, Trapezius

INSTRUCTIONS:
Step 1: Take an overhand grip on a pair of dumbbells and stand with your feet shoulder-width apart and your knees slightly bent. The dumbbells should hang at full armís length by your hips and with your thumbs pointed toward one another.

Step 2: Lift your upper arms straight out to the sides by bending your elbows. When the motion is complete, your upper arms should be parallel to the floor, with dumbbells just below chest level.

Step 3:

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Dumbbell W-pull
Difficulty Level: Beginner
Injury Chance: Shoulder girdle trauma
Main Body Part: Shoulders
Muscle Groups: Deltoids, Trapezius

INSTRUCTIONS:
Step 1: Take a pair of dumbbells and lie chest down on slightly inclined bench. Your arms hang straight down, your palms face each other.

Step 2: Bend your arms and pull the dumbbells toward your ears, as you raise your upper arms as high as you can. Hold, then go back to the starting position.

Step 3:

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Front raise combo
Difficulty Level: Intermediate
Injury Chance: Shoulder girdle trauma
Main Body Part: Shoulders
Muscle Groups: Deltoids, Triceps Brachii

INSTRUCTIONS:
Step 1: Sit down with your abs tight and hold a dumbbell in straight arms at your shoulder level, in front of your body.

Step 2: Raise your arms straight overhead.

Step 3: Bend your elbows, lowering the weight behind your head until your arms are at 90 degrees.

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Inverted row
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Shoulders
Muscle Groups: Rear Deltoids, Trapezius

INSTRUCTIONS:
Step 1: Set a bar at a hip height. Lie under the bar, your heels on the floor, and grab the bar, hands slightly wider than shoulder-width apart.

Step 2: Keeping your body straight, pull your chest to the bar. Slowly lower yourself straightening your arms.

Step 3:

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Jumping Jack
Difficulty Level: Beginner
Injury Chance: Shoulder girdle trauma
Main Body Part: Shoulders
Muscle Groups: Deltoids, Latissimus Dorsi

INSTRUCTIONS:
Step 1: Stand with your feet together and arms at your sides.

Step 2: Raise your arms overhead as you jump, spread your legs open. Reverse the movement and repeat without pausing.

Step 3:

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Kettlebell side press
Difficulty Level: Advanced
Injury Chance: Shoulder girdle trauma
Main Body Part: Shoulders
Muscle Groups: Deltoids, Trapezius

INSTRUCTIONS:
Step 1: Put your feet shoulder width apart at a 45-degree angle.

Step 2: Stick your hip out to the side and raise the kettlebell to shoulder height.

Step 3: Bend to the opposite side pressing the kettlebell up.

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Kettlebell snatch
Difficulty Level: Advanced
Injury Chance: Shoulder girdle trauma
Main Body Part: Shoulders
Muscle Groups: Deltoids, Gastrocnemius

INSTRUCTIONS:
Step 1: Put a kettlebell between your feet. Bend your knees and push your butt back. Look straight ahead and swing the kettlebell back between your legs.

Step 2: Reverse the motion and drive through explosively with your hips. Pull the kettlebell towards your body.

Step 3: As the kettlebell rises to your shoulder open your hand and get your hand around the bell.

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Lying cable face pull
Difficulty Level: Intermediate
Injury Chance: Shoulder girdle trauma
Main Body Part: Shoulders
Muscle Groups: Anterior Deltoids, Rotator Cuff

INSTRUCTIONS:
Step 1: Grab an end of the rope handle with your palms facing each other above your face. Your arms should be straightened in front of you and there should be tension in the cable.

Step 2: Bend your arms and pull the handle toward your face, bringing your hands next to your ears. Hold, and go back to the starting position.

Step 3:

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Lying straight arm dumbbell raise
Difficulty Level: Beginner
Injury Chance: Shoulder girdle trauma
Main Body Part: Shoulders
Muscle Groups: Deltoids, Rear Deltoids

INSTRUCTIONS:
Step 1: Take a dumbbell with your right hand and lie on your left side on a flat bench. Rest on your left elbow, your right arm hanging perpendicular to the floor, your palm turned toward you.

Step 2: Raise your arm straight above your shoulder. Slowly go back to the starting position.

Step 3:

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Machine overhead press
Difficulty Level: Intermediate
Injury Chance: Elbow joint trauma
Main Body Part: Shoulders
Muscle Groups: Deltoids, Triceps Brachii

INSTRUCTIONS:
Step 1: Sit in the machine, your feet on the floor. Take the handles with an overhand grip.

Step 2: Inhale and press your arms up straight. Hold, and slowly lower your arms to the starting position and exhale.

Step 3:

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Machine shoulder press
Difficulty Level: Intermediate
Injury Chance: Shoulder trauma
Main Body Part: Shoulders
Muscle Groups: Deltoids, Rotator Cuff

INSTRUCTIONS:
Step 1: Sit on the seat, holding machineís handles with overhand grip. Elbows are bent, palms face each other.

Step 2: Inhale and lift the handles up with your palms directed down.

Step 3: Return to the starting position.

Click to return to main body parts list.

Medicine ball overhead chop
Difficulty Level: Beginner
Injury Chance: Shoulder trauma
Main Body Part: Shoulders
Muscle Groups: Deltoids, None

INSTRUCTIONS:
Step 1: Stand with your feet a bit wider than shoulder-width apart. Hold a medicine ball above your head with both hands and your arms nearly straight.

Step 2: Bend forward at your waist, bend your knees and pretend to throw the ball back between your legs.

Step 3: Go back to the starting position.

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Medicine ball woodchopper
Difficulty Level: Beginner
Injury Chance: Spinal curvature
Main Body Part: Shoulders
Muscle Groups: Deltoids, None

INSTRUCTIONS:
Step 1: Hold a medicine ball with both hands. Face to the side, your arms straight and the ball over your shoulder.

Step 2: Bend your knees and twist your torso to the opposite side, bringing the ball down toward your ankle. Go back to the starting position.

Step 3:

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Neutral grip machine shoulder press
Difficulty Level: Intermediate
Injury Chance: Elbow joint trauma
Main Body Part: Shoulders
Muscle Groups: Deltoids, Trapezius

INSTRUCTIONS:
Step 1: Sit straight against the back pad, your feet on the floor. Take the handles with a neutral grip.

Step 2: Press your arms up straight. Hold, and slowly lower your arms to the starting position.

Step 3:

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Overhead press
Difficulty Level: Advanced
Injury Chance: Shoulder girdle trauma
Main Body Part: Shoulders
Muscle Groups: Deltoids, Latissimus Dorsi

INSTRUCTIONS:
Step 1: Sit down in a chair, the band under your feet. Hold the handles in both hands. Bend your arms and raise them to your shoulder level so that your forearms are perpendicular to the floor.

Step 2: Straighten your arms up.

Step 3:

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Push press
Difficulty Level: Advanced
Injury Chance: Shoulder trauma
Main Body Part: Shoulders
Muscle Groups: Deltoids, Trapezius

INSTRUCTIONS:
Step 1: Place a loaded barbell on a rack at about your upper-chest level. Grasp the bar with both hands, and lift it off the rack and support it on your shoulders.

Step 2: Dip your body by slightly bending the knees, hips, and ankles.

Step 3: Suddenly drive your legs up, pushing the barbell up off your shoulders and vigorously extending your arms overhead until your elbows are locked.

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Reverse machine chest fly
Difficulty Level: Intermediate
Injury Chance: Shoulder girdle trauma
Main Body Part: Shoulders
Muscle Groups: Rotator Cuff, None

INSTRUCTIONS:
Step 1: Sit facing away from the machine, your arms straight in front of the pads and parallel to the floor.

Step 2: Bring the weight back by bending your elbows but keeping your arms parallel to the floor. Go back to the starting position.

Step 3:

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Scaption-shrug combo
Difficulty Level: Intermediate
Injury Chance: Shoulder trauma
Main Body Part: Shoulders
Muscle Groups: Rear Deltoids, None

INSTRUCTIONS:
Step 1: Hold a pair of dumbbells, your feet shoulder-width apart. Your palms should be facing in.

Step 2: Raise your arms to your shoulder level at a 30-degree angle to your body. At the top of the movement, shrug your shoulders. Hold, and slowly go back to the starting position.

Step 3:

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Seated front raise
Difficulty Level: Intermediate
Injury Chance: Shoulder trauma
Main Body Part: Shoulders
Muscle Groups: Deltoids, Pectoralis

INSTRUCTIONS:
Step 1: Grab a pair of dumbbells and take a seated position on an incline bench with your arms straight and at your sides, thumbs in.

Step 2: Keeping your elbows straight, raise the dumbbells up and forward until your hands are at your eye level.

Step 3: Keep the backs of your wrists flat and elbows straight throughout. Return to the starting position.

Click to return to main body parts list.

Seated reverse fly
Difficulty Level: Intermediate
Injury Chance: Shoulder trauma
Main Body Part: Shoulders
Muscle Groups: Deltoids, Rear Deltoids

INSTRUCTIONS:
Step 1: Sit on the edge of the bench with dumbbells in both hands.

Step 2: Bend over and bring the dumbbells together behind your shins.

Step 3: Keep your torso straight and lift dumbbells to sides.

Click to return to main body parts list.

Single-arm external rotation
Difficulty Level: Advanced
Injury Chance: Shoulder girdle trauma
Main Body Part: Shoulders
Muscle Groups: Rear Deltoids, Deltoids

INSTRUCTIONS:
Step 1: On a horizontal bench lie on your right side with one arm bent under head for support. Grasp a dumbbell with the other hand. Place your feet under the leg pads.

Step 2: Inhale and push the dumbbell up keeping your elbow pressed to the body.

Step 3: Return to the starting position.

Click to return to main body parts list.

Smith machine seated back bench press
Difficulty Level: Advanced
Injury Chance: Shoulder girdle trauma
Main Body Part: Shoulders
Muscle Groups: Deltoids, None

INSTRUCTIONS:
Step 1: Sit with the bar at the top of your back and your elbows bent 90 degrees.

Step 2: Extend your arms up without locking out your elbows and then go back to starting position.

Step 3:

Click to return to main body parts list.

Smith machine seated front bench press
Difficulty Level: Advanced
Injury Chance: Shoulder girdle trauma
Main Body Part: Shoulders
Muscle Groups: Deltoids, Trapezius

INSTRUCTIONS:
Step 1: Sit with the bar at the top of your chest and your elbows bent 90 degrees.

Step 2: Extend your arms up without locking out your elbows and then go back to starting position.

Step 3:

Click to return to main body parts list.

Sotts press
Difficulty Level: Advanced
Injury Chance: Shoulder girdle trauma
Main Body Part: Shoulders
Muscle Groups: Deltoids, Trapezius

INSTRUCTIONS:
Step 1: Squat holding one kettlebell at your shoulder.

Step 2: Press the kettlebell overhead, fully extending your arm but keeping the squat position.

Step 3:

Click to return to main body parts list.

Standing cable lateral raise
Difficulty Level: Intermediate
Injury Chance: Shoulder joint trauma
Main Body Part: Shoulders
Muscle Groups: Deltoids, Pectoralis

INSTRUCTIONS:
Step 1: Stand facing away from the machine and grasp the handles with an overhand grip.

Step 2: Raise your straight arms to your sides. Hold, then lower back to the starting position.

Step 3:

Click to return to main body parts list.

Standing scarecrow
Difficulty Level: Intermediate
Injury Chance: Elbow joint trauma
Main Body Part: Shoulders
Muscle Groups: Deltoids, None

INSTRUCTIONS:
Step 1: Stand upright and hold a light dumbbell on both sides of your lower chest, with your forearms pointing straight down and upper arms out to the sides yet slightly lower than parallel to the floor.

Step 2: Keep your shoulders relaxed. Shrug your shoulders as if you were trying to touch your ears.

Step 3: Hold at the top position, then gradually lower your shoulders to the starting position. Do not bend your elbows or shift your head forward during the motion.

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Step-up with dumbbell raise
Difficulty Level: Beginner
Injury Chance: Knee trauma
Main Body Part: Shoulders
Muscle Groups: Deltoids, Hamstrings

INSTRUCTIONS:
Step 1: Begin standing in front of an exercise step holding dumbbells in each extended hand at your sides.

Step 2: Step up with your left leg flexing elbows and lifting dumbbells to chest level.

Step 3: Return to the starting position.

Click to return to main body parts list.

Straight arm raise
Difficulty Level: Beginner
Injury Chance: Spine trauma
Main Body Part: Shoulders
Muscle Groups: Rear Deltoids, Trapezius

INSTRUCTIONS:
Step 1: Lie down on the floor and straighten your arms above your head, your palms facing in.

Step 2: Raise your arms as high as you can.

Step 3:

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Swiss ball shoulder press
Difficulty Level: Intermediate
Injury Chance: Wrist joint trauma
Main Body Part: Shoulders
Muscle Groups: Deltoids, Triceps Brachii

INSTRUCTIONS:
Step 1: Lie with your exercise ball placed under your thighs. Place your hands shoulder-width apart and raise your feet.

Step 2: Slowly lower your upper torso to the floor.

Step 3:

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T arm raise
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Shoulders
Muscle Groups: Rear Deltoids, Trapezius

INSTRUCTIONS:
Step 1: Lie down on the floor and straighten your arms to your sides, perpendicular to your torso, your palms facing in.

Step 2: Raise your arms as high as you can.

Step 3:

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Twisting shoulder press
Difficulty Level: Beginner
Injury Chance: Shoulder trauma
Main Body Part: Shoulders
Muscle Groups: Deltoids, Trapezius

INSTRUCTIONS:
Step 1: Hold a pair of dumbbells slightly wider than shoulder-width apart at the level of your jaw. Palms should be facing in towards your body.

Step 2: Press the dumbbells overhead as you twist your torso to the side.

Step 3: Lower the dumbbells as you twist back to the center, then press upward again while twisting to the other side.

Click to return to main body parts list.

Two-arm kettlebell push press
Difficulty Level: Advanced
Injury Chance: Shoulder girdle trauma
Main Body Part: Shoulders
Muscle Groups: Deltoids, Gastrocnemius

INSTRUCTIONS:
Step 1: Clean two kettlebells to your shoulders.

Step 2: Squat down a few inches and reverse the motion rapidly.

Step 3: With the momentum from the legs, drive the kettlebells overhead. Lower the kettlebells to your shoulders and repeat.

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Two-arm military press
Difficulty Level: Advanced
Injury Chance: Shoulder girdle trauma
Main Body Part: Shoulders
Muscle Groups: Deltoids, Triceps Brachii

INSTRUCTIONS:
Step 1: Clean two kettlebells to your shoulders. Try to bring your elbows to your midsection.

Step 2: Press the kettlebells up.

Step 3:

Click to return to main body parts list.

Upward row
Difficulty Level: Intermediate
Injury Chance: Varix dilatation of lower extremities
Main Body Part: Shoulders
Muscle Groups: Deltoids, Trapezius

INSTRUCTIONS:
Step 1: Mount a T-bar to the lower pulley and stand facing the machine with your feet shoulder-width apart.

Step 2: Slowly pull the bar to your chest raising elbows up the sides.

Step 3: Return slowly to the starting position.

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Y arm raise
Difficulty Level: Advanced
Injury Chance: Spine trauma
Main Body Part: Shoulders
Muscle Groups: Rear Deltoids, Trapezius

INSTRUCTIONS:
Step 1: Lie down on the floor and straighten your arms above your head at 45 degrees, your palms facing in.

Step 2: Raise your arms as high as you can.

Step 3:

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