W3.CSS

Beginner


Dumbbell Shoulder Press

Main Muscle group: shoulders
Secondary muscle(s): traps, triceps
Equipment required: dumbbell
Experience level: beginner
Instructions
a. Set up an adjustable angle bench to 90 degrees and select the desired weight from the rack.
b. Pick up the dumbbells from the floor using a neutral grip (palms facing in). Position the end of the dumbbells on your knees and sit down on the bench.
c. Using a safe and controlled motion, kick your knees up one at a time in order to get each dumbbell into place.
d. Once the dumbbells are in place, rotate your palms so they are facing forward.
e. Take a deep breath then press the dumbbells overhead by extending the elbows and contracting the deltoids.
f. Slowly lower the dumbbells back to the starting position (the arms should be roughly 90 degrees or slightly lower depending upon limb lengths).
g. Repeat for the desired number of repetitions.

Dumbbell Front Raise

Main Muscle group: shoulders
Secondary muscle(s): none
Equipment required: plate or dumbbell
Experience level: beginner
Instructions
i. Choose a weight plate and stand with your feet around shoulder width apart.
ii. Hold the weight plate with your palms facing one another at around the 3 and 9 o’clock positions. Let the weight plate rest on your thighs. Straighten your back, tense your mid section and pull your shoulders back, taking the weight off your thighs and holding it about 5 inches from your body. This is the starting position for the exercise.
iii. Keeping a slight bend in your elbows, slowly raise the plate up until your arms are just above parallel to the floor.
iv. Pause, and then slowly lower the plate back to the starting position.
v. Repeat for desired reps.

Cable Upright Row

Main Muscle group: shoulders
Secondary muscle(s): traps, biceps
Equipment required: Cable
Experience level: beginner
Instructions
i. The upright row is one of the best exercises for building the upper traps and shoulders. Position a cable at the lowest position possible and attach a rope cable.
ii. Grasp the rope with an overhand grip (palms facing down), and hands slightly closer than shoulder width apart.
ii. Keeping your back straight and eyes facing forwards, lift the rope straight up while keeping it as close to your body as possible (you should pull the rope up to around chest height – nearly touching your chin).
v. Pause, and then slowly lower back to the starting position.
vi. Repeat for desired reps.

Alternating Arm Plank

Main Muscle group: shoulders and abdominals
Secondary muscle(s): biceps, triceps
Equipment required: barbell
Experience level: beginner
Instructions
i. Start in a plank position, with your wrists under your shoulders and feet hip-width apart.
ii. Bend your left arm, place you left elbow on the mat and then bend your right arm and place your right elbow on the mat.
iii. Place your left hand on the mat, straighten your left arm and then place your right hand on the mat and straighten your arm.
iv. Switch sides and repeat this up and down movement until the set is complete.

Tips- engage your glutes, tighten your core, and keep your head, neck and spine aligned at all times.

Intermediate


Single Arm Lateral Raise

Main Muscle group: shoulders
Secondary muscle(s): traps
Equipment required: cable
Experience level: intermediate
Instructions
i. Position a cable at the lowest position possible and attach a single handle.
ii. Reach across your body and grab the handle with a neutral grip.
iii. Keep the elbow slightly bent and pull the handle across your body and raise laterally.
iv. Slowly lower the handle back to the starting position under control.
v. Repeat for the desired number of repetitions.