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Shoulders
Arm Circles
Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Triceps, Biceps, Lats
Equipment: BodyOnly
Mechanics Type: Compound
Tips: Start with hands straight out by sides. Slowly make circles with each outstretched arm, about one foot in diameter. Continue the circular motion of the outstretched arms for ten seconds.
Arnold Dumbbell Press
Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Triceps
Equipment: Dumbbell
Mechanics Type: Compound
Tips: Hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows flexed. Raise dumbbells by extending elbows; abduct and internally rotate shoulders to straight arm position. Lower to original position and repeat.
Back Flyes - With Bands
Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Triceps, Middle Back
Equipment: Other
Mechanics Type: Compound
Tips: Fix band around a stationary post. Stand back so that the tension begins with your arms raised in front of you. Keeping your arms straight and feet planted, move your arms back so they are extended to your sides.
Barbell Incline Shoulder Raise
Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Triceps
Equipment: Barbell
Mechanics Type: Compound
Tips:
Preparation:
Lie Horizontal on an incline bench. Lift barbell from rack with a shoulder width overhand grip. Position barbell over the upper chest with elbows extended.
Execution:
Raises your shoulders toward the bar as high as possible. Lower shoulders to bench and repeat.
Barbell Rear Delt Row
Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Biceps, Lats
Equipment: Barbell
Mechanics Type: Compound
Tips:
Preparation:
Bend knees slightly and bend over bar while keeping your back straight. Grasp the bar with a wide overhand grip.
Execution:
Keeping upper arm perpendicular to torso, pull barbell up toward neck until upper arms are just beyond parallel to floor. Return and repeat.
Barbell Shoulder Press
Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Triceps, Calves
Equipment: Barbell
Mechanics Type: Compound
Tips:
Preparation:
Grab the barbell with slightly wider than shoulder width overhand grip from the rack. Position the bar near your upper chest.
Execution:
Press the bar until your arms are extended overhead. Return to upper chest and repeat.
Bent Over Dumbbell Rear Delt Raise With Head On Bench
Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation
Tips: Rest your forehead on a flat or inclined bench so that you are bent over with your back as close to parallel with the floor as you can. Hold dumbbells with your arms straight down and your elbows locked. Raise the dumbbells out to shoulder height, even with your ears. Do NOT swing the dumbbells up. Keep your body rigid and your head on the bench. Can also be done without the head support.
Bent Over Low-Pulley Side Lateral
Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Traps
Equipment: Cable
Mechanics Type: Isolation
Tips: Hold the handle with your left hand. Bend until back is nearly parallel to the floor. Your legs should be slightly bent with your right hand on your lower right thigh, left arm hanging from your shoulder. Raise your left arm, elbow locked, until parallel to the floor, in line with your left ear. Lower back to the starting position. After you finish your reps, switch arms and repeat.
Bent Press
Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Triceps, Lower Back, Quadriceps, Hamstrings, Glutes
Equipment: Barbell
Mechanics Type: Compound
Tips: The bent press is one of the great classic lifts made famous by iron legend Eugene Sandow. It can be performed with either a barbell, dumbbell or kettlebell. Each implement offers its own particular "feel" (read punishment). To perform the bent press, you lift the weight with one hand over your head by slowly "corkscrewing" yourself underneath. It's extremely draining and the lifter needs to really concentrate when performing the movement. In the setup of the lift, position the feet roughly 18 inches apart with the foot on the side that you're holding the weight turned in slightly and the opposite foot turned approximately 90 degree to the side. As the lift begins, the weight is held in such a fashion that it's directly under the hip and you basically turn into it and lower yourself under the bar. As you continue to corkscrew under the bar, your off-side knee bends forward and the opposite knee approaches the ground which assists in stabilizing the balance of the bar. With the arm completely extended, you simply drive off the hip and extend upward. Maintain eye contact with the weight throughout the lift.
Bradford/Rocky Presses
Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: None
Equipment: Barbell
Mechanics Type: Isolation
Tips: Start of the exercise like a military press. Press the barbell to arm's length overhead. Then lower it behind your head to your ears. Press the barbell back to arm's length overhead and lower it to the front. Think of it as alternating between a front press and a behind the neck press. Inhale as you are pressing and exhale as you are lowering the weight. Front and back should be considered one repetition. A little tip for making this a more challenging is to push/raise the bar till a height where it is JUST high enough to clear your head and move it to the back. By not locking out the weight, you're putting the stress on your shoulders and keeping it off your triceps and this provides continuous tension for your delts.
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