each-Up-Shoulder-Stretch
- Stand up straight.
- Reach one arm across your chest, placing it just below the opposite shoulder.
- Gently pull your arm closer to your body until you feel a stretch in your shoulder. Hold for a few seconds, then release and repeat on the other side.
Barbell-Standing-Shoulder-Press
- Stand with your feet shoulder-width apart and grip the barbell with your hands slightly wider than shoulder-width.
- Lift the barbell to shoulder level, keeping your elbows in line with your shoulders and your palms facing forward.
- Press the barbell straight up overhead until your arms are fully extended. Lower the barbell back down to shoulder level and repeat.
Dumbbell-One-Arm-Lateral-Raise
- Stand up straight, holding a dumbbell in one hand, palm facing your body.
- Keeping your arm straight, slowly raise the dumbbell out to the side until it reaches shoulder height.
- Lower the dumbbell back down in a controlled manner. Repeat for the desired number of repetitions, then switch to the other arm.
Dumbbell-One-Arm-Shoulder-Press
-Stand with your feet shoulder-width apart, holding a dumbbell in one hand.
- Lift the dumbbell to shoulder height, keeping your palm facing forward and your elbow bent.
- Extend your arm upward, pressing the dumbbell overhead, and then lower it back down to shoulder height. Repeat the movement for the desired number of repetitions.
Dumbell-Front-Raise
-Stand upright with a dumbbell in each hand, palms facing your thighs.
-Keeping your arms straight, lift the dumbbells directly in front of you until they reach shoulder level.
-Slowly lower the dumbbells back down to the starting position by reversing the movement.
Dumbbell-Seated-Lateral-Raise
- Sit on a bench or chair, holding a dumbbell in each hand, arms by your sides.
- Keeping your arms straight, lift the dumbbells out to the sides until they are at shoulder height.
- Slowly lower the dumbbells back down to the starting position by your sides.
Dumbbell-Seated-Shoulder-Press
- Sit on a bench with your back straight and hold a dumbbell in each hand at shoulder level.
- Press the dumbbells upward by extending your arms until they are fully extended overhead.
- Lower the dumbbells back down to shoulder level and repeat the movement for the desired number of repetitions.
Dumbbell-Seated-Shoulder-Press
-Sit on a bench or chair with your back straight and feet flat on the floor.
- Hold dumbbells in each hand at shoulder level, palms facing forward.
- Push the dumbbells overhead by extending your arms fully, then lower them back down to shoulder level.
Lateral-Raises-On-Cable-Fitness
-Stand next to a cable machine with your feet shoulder-width apart.
-Hold the cable handle in one hand with your palm facing inward and your arm down by your side.
- Lift your arm out to the side, keeping it straight, until it's parallel to the floor. Lower it back down slowly and repeat.
Machine-Lateral-Raises-Fitness
- Sit on the machine with your back against the pad and grasp the handles.
-Keep your elbows slightly bent and slowly lift the handles out to the sides.
-Pause briefly at the top, then lower the handles back down to the starting position.
Seated-Dumbbell-Shoulder-Press
- Sit on a chair or bench with your back straight and feet flat on the ground.
- Hold a dumbbell in each hand, positioning them at shoulder level with your palms facing forward.
- Push the dumbbells upward until your arms are fully extended overhead. Pause briefly at the top and then slowly lower the dumbbells back to the starting position at shoulder level.
Seated-Shoulder-Press-Barbell-Fitness
-Sit on a bench with your back supported and feet planted firmly on the ground.
- Hold a barbell with an overhand grip at shoulder level, palms facing forward.
- Push the barbell straight up overhead until your arms are fully extended, then lower it back down to shoulder level.
Upright-Row-Ez-Bar-Fitness
- Stand upright with your feet shoulder-width apart and hold an EZ bar in front of you with an overhand grip.
- Lift the EZ bar towards your chin, keeping it close to your body. Elbows should point out to the sides as you raise the bar.
- Lower the EZ bar back down in a controlled manner, returning to the starting position. Repeat the movement for the desired number of repetitions.