Standing Barbell Shoulder Press
Primary muscle group(s):
Shoulders, Triceps
Warning: Do not complete this exercise if you have poor shoulder mobility or are weak overhead.
Grip the barbell with an overhand grip. You can use either a shoulder width grip which will work more of the anterior delts and tricep or a wider grip which will involve more of the medial delt and tricep. Lift the bar off the rack to around shoulder level and then push the the bar over your head. You want to keep the bar as close to your body and fully lock your shoulders and elbows out over your head. Return the bar to the starting position.
Barbell Front Raise
Primary muscle group(s):
Front Delts
Place your hands in an overhand grip on the barbell. Stand up with a tight core and flat back. Keeping a slight bend in the elbows, raise the bar up and in front of you to chest height. Slowly lower the barbell back to your hip.
Dumbbell Seated Shoulder Press
Primary muscle group(s):
Shoulders & Triceps
Warning: Only complete this exercise if you have good overhead range of movement. If you have poor shoulder flexibility it maybe best not to do this exercise.
Sit on a bench that has a back support, holding a dumbbell in each hand with an overhand grip.
Raise the dumbbells to shoulder level, your palms should be facing away from you. Push the dumbbells up and over your head by extending your arms until the dumbbells touch at the top of the movement. Slowly return to the start position inhaling as you do so. Only complete this exercise if you have good overhead shoulder flexibility.
Machine Shoulder Press
Primary muscle group(s):
Shoulders & Triceps
Sit on the machine shoulder press seat. Make sure your feet are firmly touching the ground and the handles are at shoulder height. Hold the handles and press above your head. Return to the starting position.
Bent Over Rear Delt Raise
Primary muscle group(s):
Rear Delts and Upper Back
For this exercise you will need two cable machines and two handles. Position the pulleys at the lowest level. Hold the let cable in your right hand and right cable in your left hand. Bend over with a straight back and retract your arms back and out so that your arms are pointing out to your sides. Lower your arms back to the starting position.
Note: You will not require a large amount of weight for this exercise to be effective.
Close-Grip Dumbbell Bench Press
Primary muscle group(s):
Front Delt & Triceps
Lie on a flat bench with your feet flat on the floor. Make sure your lower back is arched off the bench and your feet behind your knees on the floor. Grip the dumbbell with an inverted grip (palms facing each other) holding the dumbbells over your chest. Point your elbows straight ahead. Lower the dumbbells by bending at your elbows down to the bottom of your chest so that your elbow joint angle is 90 degrees. Push the dumbbells back to the starting position.
Close-Grip Barbell Bench Press
Primary muscle group(s):
Front Delt & Triceps
Lie on a flat bench with your feet flat on the floor. Make sure your lower back is arched off the bench and your feet behind your knees on the floor. Grip the barbell with an overhand grip shoulder width apart. Unrack the bar and position the bar so that it is straight over your chest. Point your elbows straight ahead. Lower the bar by bending at your elbows and lower the bar so that the bar is touching the bottom of your chest. Push the bar back up to the starting position.
Incline Close-Grip Barbell Bench Press
Primary muscle group(s):
Front Delt & Triceps
Lie on an incline bench with your feet flat on the floor. Make sure your lower back is arched off the bench and your feet behind your knees on the floor. Grip the barbell with an overhand grip shoulder width apart. Unrack the bar and position the bar so that it is straight over your chest. Point your elbows straight ahead. Lower the bar by bending at your elbows and lower the bar so that the bar is touching the bottom of your chest. Push the bar back up to the starting position.
EZ Bar Upright Row
Primary muscle group(s):
Medial Delts, Biceps, Traps
Grip the bar with an overhand grip, with your hands shoulder width apart and arms fully extended. Stand with your feet shoulder width apart. Keep your shoulders back. Raise the bar straight up in one smooth movement, until it is at your upper chest level. Lower the bar back to the starting position. Don’t allow the bar to drop down.
Rear Delt Pull
Primary muscle group(s):
Rear Delts, Biceps, Traps
Stand tall facing a pulley that has been adjusted to higher than head-height. Attach a rope or dual handles to the pulley and grab hold of each end with your palms facing your head. Engage your abs and pull the weight towards your face. Separate your hands as you pull. Try to keep your arms parallel to the floor.
Dumbbell Lateral Raise
Primary muscle group(s):
Medial Delts
Stand with your back straight, feet shoulder width apart, while holding a dumbbell in each hand with your palms facing inwards. Keep your elbows close to your sides. Keeping your arms fully extended and your torso
stationary, lift the dumbbells out to your sides and up until they are at shoulder level. Return to the start position. Don’t swing the weights up with your body or let them fall back to your side.
Front Dumbbell Raise
Primary muscle group(s):
Front Delts
Stand straight holding a dumbbell in each hand with an overhand grip. Hold the dumbbells in in front of your thighs with your palms of the facing your thighs. Keep your arms fully extended. Raise either both dumbbells or one at a time to shoulder height. Keep your palms facing down. Return to the starting position. Don’t swing the dumbbells up or let them drop down to the starting position.
Seated Bent Over Rear Delt Raise
Primary muscle group(s):
Rear Delts & Upper Back
Sit on a bench, holding a dumbbell in each hand. Your hands should be at your sides. Bend forward at the hips while maintaining a tight core and flat back. Keep your gaze at the ground. Be sure to maintain this position along with a slight bend in your elbows at all times. Extend your arms out to the side so that your arms should be parallel with the floor. Pause, slowly lower the weight back to the starting position. Repeat.
Cable Lateral Raise
Primary muscle group(s):
Medial Delts
For this exercise you will need one cable machine. Adjust the pulley to the lowest setting. Stand side on to the cable machine and hold the cable with your opposite hand. With a straight arm pull the cable diagonally across your body and up so that your arm is straight out to the side at shoulder height. Return to the starting position.
Front Cable Raise
Primary muscle group(s):
Front Delts
For this exercise you will need one cable machine. Adjust the pulley to the lowest setting. Stand in front of the cable machine with your back to the cable. Hold the cable with one hand. With a straight arm pull the cable straight up to shoulder height so that the your arm is straight out in front of you. Return to the starting position.
Machine Rear Delt Fly
Primary muscle group(s):
Rear Delts & Upper Back
Sit in the rear delt fly machine. Make sure your feet on firmly on the floor. Lean into the chest pad. Hold the lever handle and retract your arms and shoulder back so that you are squeezing your shoulder blades together. Return to the starting position.