Dumbbell Rear Lat Raise

Shoulder Exercises
Stand with knees slightly bent and feet no more than shoulder width apart. Hold dumbbells (palms in) in front of body, with elbows slightly bent. Keeping back straight, bend forward from the hips. Squeeze together (retract) shoulder blades while, in a controlled motion, draw arms out and up to the sides. Contract lat muscles fully. While maintaining the controlled motion, return to starting position. Do not allow muscles to relax before next repetition.

Dumbbell Front Raise (Alternating)

Shoulder Exercises
Stand with knees slightly bent and feet no more than shoulder width apart. Stand in good body alignment (abs tight, chest up, back straight). Hold dumbbells (palms in) in front of legs, with elbows slightly bent. Squeeze together (retract) shoulder blades. In a controlled motion, raise one dumbbell up, keeping elbow fixed, until arm is parallel to the floor. Maintaining the controlled motion, return to starting position while raising the opposite arm parallel to the floor. Do not allow muscles to relax before next repetition.

Band Shoulder Press

Shoulder Exercises

Primary Muscle Group: Upper chest, back of upper arms and Shoulders

Muscle Groups Worked in This Exercise: Pectoralis Major, Deltoideus (middle and anterior), Triceps brachii (medial and long heads), and Serratus anterior

Preparation: Place the resistance band on top of a Swiss ball or chair and position yourself so that you are seated on top of the band. Sit straight with shoulders back and abdominal muscles tight. Using an overhand grip, hold the handles of the band with your hands to the side of each shoulder at around shoulder height.

Breathing: Exhale as you extend arms up; inhale when returning to starting position.

Barbell Upright Row

Shoulder Exercises
Stand with knees slightly bent and feet no more than shoulder width apart. Keeping back straight, bend slightly forward from the hips. Slightly squeeze together (retract) shoulder blades. Hold bar in front of body. In a controlled motion, lift weight up drawing bar toward shoulders. While maintaining the controlled motion, return to starting position. Do not allow muscles to relax before next repetition.

Ball Upper Body Dive

Shoulder Exercises

Primary Muscle Group: Arms, Shoulders

Preparation: Lie face down with the ball under your hips. Place your hands on the floor.

Breathing: Exhale while you raise legs, inhale when you lower your legs back down.