Dumbbell Lat Raise

Shoulder Exercises
Stand with knees slightly bent and feet no more than shoulder width apart. Keeping back straight, bend slightly forward from the hips. Squeeze together (retract) shoulder blades. Hold dumbbells (palms in) at sides, with elbows bent at 90 degrees and upper arms perpendicular to the floor. In a controlled motion, raise dumbbells out to the sides until upper arms are parallel to the floor. While maintaining the controlled motion, return to starting position. Do not allow muscles to relax before next repetition.

Band Standing External Rotation

Shoulder Exercises

Primary Muscle Group: Shoulder

Muscle Groups Worked in This Exercise: Rotator Cuff

Preparation: Attach your band to a door anchor or suitable object at elbow height. Since you'll be using one handle, be sure to anchor the other end securely. Stand sideways to the anchor point with the band on the opposite side that you are working. Grasp the handle with your palm in and bend your arm at 90 degrees at the elbow. Keep your arm tight to your body and rotate your shoulder so your forearm is across your body.

Breathing: Exhale as you move your arm out to the side; inhale when returning your arm back to the side of your body.

Band Lat Raise

Shoulder Exercises

Primary Muscle Group: This is a single joint exercise designed to isolate the muscles in the middle of the shoulder in a lateral arm elevation movement.

Muscle Groups Worked in This Exercise: Middle of shoulder (medial deltoid).

Preparation: Place the resistance band under the arches of both feet. Position yourself with feet hip-width apart and in the correct standing exercise posture. Keep abdominal muscles tight. Take hold of the handles with an overhand grip, palms facing inward and arms straight by your side.

Breathing: Breathe out as you bring your arms out to the side.

Band Lying Internal Rotation

Shoulder Exercises

Primary Muscle Group: Shoulders

Muscle Groups Worked in This Exercise: Rotator cuff

Preparation: Anchor the band so it is just above your head. Lie flat on your back and grasp one handle with an underhand grip, bending your arm at the elbow, (be sure to anchor the other end of the band). Your arm should be 90 degrees to your body with your shoulder and elbow touching the floor. Slowly rotate your shoulder and allow your hand to move down toward the floor at head height as far as you can go without discomfort. If you feel pain, raise your hand away from the floor slightly.

Breathing: Exhale as you move your hand in the direction of your feet and inhale when returning to start.

Ball Dumbbell Overhead Press Advanced

Shoulder Exercises

Primary Muscle Group: Anterior Deltoid

Muscle Groups Worked in This Exercise:  Anterior Deltoid, Lateral Deltoid, Triceps,

Preparation: Sit on a Stability ball in a normal sitting position.  Position dumbbells to each side of shoulders with elbows below your wrists.  Raise your right leg and make sure you remain balanced through the exercise movement.

Breathing:  Breath out on the contraction of the muscle and breath back in on the way back to the start position.