Exercise Data Main Muscle Worked: Shoulders Other Muscles Worked: Triceps Equipment: Barbell Mechanics Type: Compound Tips: Beginning Position • Use the floor-to-shoulder lifting technique described in the Power Clean exercise to move the bar from the floor to the shoulders. Upward Movement Phase • Slightly flex the hips and knees, keeping torso erect. • Immediately [...]

Exercise Data Main Muscle Worked: Shoulders Other Muscles Worked: None Equipment: Dumbbell Mechanics Type: Isolation Tips: Stand upright, with your feet about shoulder width apart and your arms to your sides. Hold a dumbbell in each hand, with your palms turned toward your body. Keeping your arms straight, lift the weights out and up to [...]

Exercise Data Main Muscle Worked: Shoulders Other Muscles Worked: Triceps, Middle Back, Lower Back, Traps, Forearms, Quadriceps, Hamstrings, Calves, Shoulders, Glutes Equipment: Barbell Mechanics Type: Compound Tips: Beginning Position • Assume a shoulder-width stance, knees inside arms. • Position feet flat on floor. • Grasp bar with a closed, pronated grip. • Grip should be [...]

Exercise Data Main Muscle Worked: Shoulders Other Muscles Worked: None Equipment: Dumbbell Mechanics Type: Isolation Tips: Using one arm at a time, you will be able to handle roughly 30 percent more weight than in the standard two-arm version. Strap the working hand into the dumbbell handle, then hold onto something steady with the other, [...]

Exercise Data Main Muscle Worked: Shoulders Other Muscles Worked: None Equipment: Dumbbell Mechanics Type: Isolation Tips: Sit sideways on a bench and lean one of your shoulders against it. Hold a dumbbell in your uppermost arm. Keeping the dumbbell parallel to the floor at all times, perform a lateral raise. Your arm should travel straight [...]

Exercise Data Main Muscle Worked: Shoulders Other Muscles Worked: Triceps Equipment: Machine Mechanics Type: Compound Tips: Follow the directions on the shoulder press machine. Video Guide: Windows Media – MPEG – Video iPod

Exercise Data Main Muscle Worked: Shoulders Other Muscles Worked: None Equipment: Dumbbell Mechanics Type: Isolation Tips: Works your rear delts. Lie face down on a fairly tall flat bench. Hold dumbbells, palms facing in, arms hanging straight down. Keep your elbows almost locked and your arms straight. Raise dumbbells in a semicircular motion to shoulder [...]

Exercise Data Main Muscle Worked: Shoulders Other Muscles Worked: Lats Equipment: Dumbbell Mechanics Type: Isolation Tips: Lie on your side on a flat bench with a dumbbell in your uppermost hand. Your shoulders should be perpendicular to the bench. The lower arm should be extended in a comfortable position to act as a counterbalance. Your [...]

Exercise Data Main Muscle Worked: Shoulders Other Muscles Worked: Triceps, Lats Equipment: Other Mechanics Type: Compound Tips: Stand on band so tension begins with arms at sides. Keeping your arms straight, raise you arms out to your sides so they are parallel with the floor. Video Guide: Windows Media – MPEG – Video iPod

Exercise Data Main Muscle Worked: Shoulders Other Muscles Worked: Triceps Equipment: Body Only Mechanics Type: Compound Tips: Kick yourself up against a stable wall with your arms straight. Make sure that your body is as straight up and down as you can. Keep facing the wall with your head, rather than looking down. Slowly lower [...]