Sit on a bench with a back support and barbell support rack. Using an over-hand grip and keeping your hands wider than shoulder width, grasp a barbell. Exhale and lift the bar up over your head until it rests against your upper chest and shoulders. This is the starting position. Exhale and press the bar directly upwards until your arms are fully extended. Once your arms are fully extended, inhale and slowly lower the bar back to the starting position. Repeat for suggested number of reps.  (Back to Contents)

Place a barbell on a squat rack so that it is slightly lower than shoulder level. Using an over-hand grip and keeping your hands wider than shoulder width, grasp the bar. Step up to the bar and let it rest against your upper chest and shoulders. Lift the bar off the rack by straightening your legs. Take a step back to clear the rack and keep your feet about shoulder width apart. This is the starting position. Exhale and, without using your legs, press the bar directly upwards until your arms are fully extended. Once your arms are fully extended, inhale and slowly lower the bar back to the starting position. Repeat for suggested number of reps.  (Back to Contents)

Sit on a bench with a back support and barbell support rack. Using an over-hand grip and keeping your hands wider than shoulder width, grasp a barbell. Exhale and lift the bar up off the rack so that it rests against your trapezius muscles and your shoulders. This is the starting position. Exhale and press the bar directly upwards until your arms are fully extended. Once your arms are fully extended, inhale and slowly lower the bar back to the starting position. Repeat for suggested number of reps.  (Back to Contents)

Place a barbell on a squat rack so that it is slightly lower than shoulder level. Step under the bar and let it rest on your trapezius muscles and shoulders. Using an over-hand grip and keeping your hands wider than shoulder width, grasp the bar. Lift the bar off the rack by straightening your legs. Take a step back to clear the rack and keep your feet about shoulder width apart. This is the starting position. Exhale and, without using your legs, press the bar directly upwards until your arms are fully extended. Once your arms are fully extended, inhale and slowly lower the bar back to the starting position. Repeat for suggested number of reps.  (Back to Contents)

Using an over-hand narrow grip on a light barbell, stand with your feet about shoulder width apart and your back straight. Fully extend your arms so that the bar rests on your thighs. This is the starting position. Keeping your elbows out, exhale and pull the bar up along the front of your body until it is level with the bottom of your shoulders. Once the bar is level with the bottom of your shoulders, inhale and slowly lower it back to the starting position. Repeat for suggested number of reps.  (Back to Contents)

Attach a bar to the lower cable on a pulley stand. Facing the stand, stand about 1 foot from it with your feet about shoulder width apart. Using an over-hand narrow grip, grasp the bar. Fully extend your arms downward and rest the bar on your thighs. This is the starting position. Keeping your elbows out, exhale and pull the bar up along the front of your body until it is level with the bottom of your shoulders. Once the bar is level with the bottom of your shoulders, inhale and slowly lower it back to the starting position. Repeat for suggested number of reps.  (Back to Contents)

Using an over-hand grip, grasp a light dumbbell in each hand. Stand with your feet about shoulder width apart and your back straight. Fully extend your arms and let the dumbbells rest on your thighs. This is the starting position. Keeping your elbows out, exhale and pull the dumbbells up along the front of your body until they are level with the bottom of your shoulders. Once the dumbbells are level with the bottom of your shoulders, inhale and slowly lower them back to the starting position. Repeat for suggested number of reps.  (Back to Contents)

Stand with your knees bent and your feet about shoulder width apart. Using an over-hand grip, grasp a light dumbbell in each hand and lean forward slightly at the waist. With your palms facing each other, bend your arms slightly and extend them downward in front of you so that the dumbbells touch each other. This is the starting position. Keeping your arms stiff in this position, exhale and raise the dumbbells out to the sides using only your shoulders. Once the dumbbells are at shoulder level, inhale and slowly lower them back to the starting position. Repeat for suggested number of reps.  (Back to Contents)

Sit on a bench with a back support or on a flat bench with your back straight. Using an over-hand grip, grasp a light dumbbell in each hand. With your palms facing each other, bend your arms slightly and extend them downward. This is the starting position. Keeping your arms stiff in this position, exhale and raise the dumbbells out to the sides using only your shoulders. Once the dumbbells are at shoulder level, inhale and slowly lower them back to the starting position. Repeat for suggested number of reps.  (Back to Contents)

Sit on the edge of a bench with your feet close together and about 2 feet from the bench. Bend over at the waist and rest your torso on your thighs. Using an over-hand grip, grasp a light dumbbell in each hand. With your palms facing each other, bend your arms slightly and extend them downward. This is the starring position. Keeping your arms stiff in this position, exhale and, without raising your torso from your thighs, raise the dumbbells out to the sides using only your shoulders. Once the dumbbells are at shoulder level, inhale and slowly lower them back to the starting position. Repeat for suggested number of reps.  (Back to Contents)

Adjust an incline bench to your desired angle. A 45-degree angle is recommended for beginners (Different angles will stress the shoulders differently). Lie on the bench with your chest pressed firmly against it. Using an over-hand grip, grasp a light dumbbell in each hand. With your palms facing each other, bend your arms slightly and extend them downward. This is the starting position. Keeping your arms stiff in this position, exhale and raise the dumbbells out to the sides using only your shoulders. Once the dumbbells are at shoulder level, inhale and slowly lower them back to the starting position. Repeat for suggested number of reps.  (Back to Contents)

Attach a loop handle to the lower cable on a pulley stand. Stand about 2 feet from the stand with your right side toward it. Keep your feet about shoulder width apart. Using an over-hand grip, grasp the handle with your left hand keeping the cable in front of your body (you can also perform this exercise with the cable behind you for variation). With your palm facing the stand, bend your arm slightly and extend it downward. This is the starting position. Keeping your arm stiff in this position, exhale and raise the handle out to the side using only your shoulder. Once the handle is at shoulder level, inhale and slowly lower it back to the starting position. Repeat for suggested number of reps. Reverse your stance and repeat the exercise with your right arm. When you have done the exercise with both arms, you have completed one set.  (Back to Contents)

Attach a loop handle to the lower cable on a pulley stand. Stand about 1 foot from the stand with your right side toward it. Keep your feet about shoulder width apart. Using an over-hand grip, grasp the handle with your left hand keeping the cable in front of your body. Bend over at the waist so that your torso is slightly above parallel to the floor. With your palm facing the stand, bend your arm slightly and extend it downward. This is the starting position. Keeping your arm stiff in this position, exhale and without raising your torso, raise the handle out to your side using only your shoulders. Once the handle is at shoulder level, inhale and slowly lower it back to the starting position. Repeat for suggested number of reps. Reverse your stance and repeat the exercise with your right arm. When you have done the exercise with both arms, you have completed one set.  (Back to Contents)

Stand with your feet about shoulder width apart. Keeping your knees slightly bent and your back straight, bend forward until your torso is slightly above parallel to the floor. Using an over-hand grip, grasp a light dumbbell in each hand. With your palms facing each other, bend your arms slightly and extend them downward. This is the starting position. Keeping your arms stiff in this position, exhale and, without raising your torso, raise the dumbbells out to the sides using only your shoulders. Once the dumbbells are at shoulder level, inhale and slowly lower them back to the starting position. Repeat for suggested number of reps.  (Back to Contents)

Attach a longer rope to the upper cable on a pulley stand. If you only have access to standard size ropes, use two ropes, if possible. Make sure the pulley is anchored above your head. Facing the stand, stand about 4 feet from it with your feet about shoulder width apart and your back straight without leaning. Using an under-hand grip, grasp each end of the rope just above the stopper. The stoppers should be facing up. Extend your arms out with a slight bend. This is the starting position. Without moving your torso, exhale and slowly pull the rope so the center of the rope pulls towards your face while keeping your hands on the outside of either side of your head. This is the reason the longer rope is recommended – you don’t want the center of the rope to touch your face. You should feel your shoulder blades squeezing together. Also, your hands should reach the farthest back position before your elbows. The stoppers should be facing behind you and your elbows should be out to the sides. Once you reach the farthest back position, hold it for a moment, then inhale and slowly return the rope back to the starting position. Repeat for suggested number of reps.  (Back to Contents)

There are different machines that can be used for this exercise. Some have padded armrests and some do not. We will discuss the machine without padded armrests. Adjust the seat so that when you sit, the handles on the moving arms are level with your chest. Adjust the moving arms so they are in the far back position behind the seat. Sit on the seat with your chest against the backrest and your feet flat on the floor. With your arms slightly bent, extend your arms and grasp the handles. Your upper arms should be parallel to the floor. This is the starting position. Keeping your arms stiff, exhale and, using your shoulders, bring the moving arms out to the sides and back just past your shoulders or as far back as comfortably possible. After holding this position for a moment, inhale, and slowly release the moving arms back to the starting position. Repeat for the suggested number of reps.  (Back to Contents)

Using an over-hand, shoulder width grip on a light barbell, stand with your feet also about shoulder width apart and your back straight. Fully extend your arms so that the bar rests on your thighs. This is the starting position. Without moving your torso or bending your arms, exhale and raise the bar out in front of you up towards your shoulders. Once the bar is at shoulder level, inhale and slowly lower it back to the starting position. Repeat for suggested number of reps.  (Back to Contents)

Stand with your feet about shoulder width apart. Using an over-hand grip, grasp a light dumbbell in each hand. With your palms facing each other, fully extend your arms downward and rest the dumbbells against the outside of each thigh. This is the starting position. Without bending your arm, exhale and begin to raise one of the dumbbells out in front of you up towards your shoulder. As you start to raise the dumbbell, rotate your wrist so that your palm is facing the floor. Once the dumbbell is at shoulder level, inhale and slowly lower it back to the starting position. Repeat the exercise using your other arm. When you have raised and lowered both arms, you have completed one rep. Repeat for suggested number of reps.  (Back to Contents)

Stand with your feet about shoulder width apart. Using an over-hand grip, grasp a light dumbbell in each hand. With your palms facing your body, fully extend your arms downward and rest the dumbbells on the front of each thigh. This is the starting position. Without bending your arms, exhale and begin to raise the dumbbells out in front of you up towards your shoulders. Once the dumbbells are at shoulder level, inhale and slowly lower them back to the starting position. Repeat for suggested number of reps.  (Back to Contents)

Attach a bar to the lower cable on a pulley stand. Facing the stand, stand about 2 feet from it with your feet about shoulder width apart. Using an over-hand, shoulder width grip, grasp the bar. Fully extend your arms downward and rest the bar on your thighs. This is the starting position. Without moving your torso or bending your arms, exhale and raise the bar out in front of you up towards your shoulders. Once the bar is at shoulder level, inhale and slowly lower it back to the starting position. Repeat for suggested number of reps.  (Back to Contents)

Adjust the incline bench to your desired angle. A 45-degree angle is recommended for beginners (Different angles will stress the shoulders differently). Lie back on the bench with your feet flat on the floor. Using an over-hand grip, grasp a light dumbbell in each hand. With your palms facing each other, fully extend your arms downward. This is the starting position. Without bending your arms, exhale and begin to raise the dumbbells out in front of you up towards your shoulders. As you start to raise the dumbbells, rotate your wrists so that your palms are facing the floor. Once the dumbbells are at shoulder level, inhale and slowly lower them back to the starting position. Repeat for suggested number of reps.  (Back to Contents)

Stand with your feet about shoulder width apart. Using an over-hand grip, grasp a dumbbell in each hand. Bend your arms upward until the dumbbells are shoulder level. Your elbows should be out to each side and your palms should be facing forward. This is the starting position. Exhale and, without using your legs, press the dumbbells upwards until they meet directly above your head with your arms fully extended. Once your arms are fully extended, inhale and slowly lower the dumbbells back to the starting position. Repeat for suggested number of reps.  (Back to Contents)

Sit on a bench with a back support or on a flat bench with your back straight. Keep your feet flat on the floor. Using an over-hand grip, grasp a dumbbell in each hand. Bend your arms upward until the dumbbells are shoulder level. Your elbows should be out to each side and your palms should be facing forward. This is the starting position. Exhale and press the dumbbells upwards until they meet directly above your head with your arms fully extended. Once your arms are fully extended, inhale and slowly lower the dumbbells back to the starting position. Repeat for suggested number of reps.  (Back to Contents)

Sit on a bench with a back support or on a flat bench with your back straight. Keep your feet flat on the floor. Using an over-hand grip, grasp a dumbbell in each hand. Bend your arms upward until the dumbbells are shoulder level. Your elbows should be out to each side and your palms should be facing forward. This is the starting position. Exhale and press one of the dumbbells directly upwards until your arm is fully extended. Once your arm is fully extended, inhale and slowly lower the dumbbell back to the starting position. Repeat the movement using the other arm. When you have raised and lowered both arms, you have completed one rep. Repeat for suggested number of reps.  (Back to Contents)

Sit on a bench with a back support or on a flat bench with your back straight. Keep your feet flat on the floor. Using an over-hand grip, grasp a dumbbell in one hand. Bend your arm upward until the dumbbell is shoulder level. Your elbow should be out to the side and your palm should be facing forward. This is the starting position. Exhale and press the dumbbell directly upwards until your arm is fully extended. Once your arm is fully extended, inhale and slowly lower the dumbbell back to the starting position. Repeat for suggested number of reps. Repeat the exercise using your other arm. When you have done the exercise with both arms, you have completed one set.  (Back to Contents)

Sit on a bench with a back support or on a flat bench with your back straight. Keep your feet flat on the floor. Using an over-hand grip, grasp a dumbbell in each hand. Bend your arms upward until the dumbbells are at shoulder level. Your elbows should be down in close to your body and your palms should be facing your shoulders. This is the starting position. Exhale and start to press the dumbbells upward. As your arms move upward, rotate your hands so that your palms are facing forward when the dumbbells meet directly above your head with your arms fully extended. Once your arms are fully extended, inhale and slowly lower the dumbbells back to the starting position. Repeat for suggested number of reps.  (Back to Contents)