Shoulder Exercises

Shoulder Press

Step 1: Hold a dumbbell in each hand and sit up tall on a chair that has firm back support. Place feet on floor hip-width apart. With palms forward, bend elbows and raise the dumbbells up so that they are level with your ears. Pull abdominals in so there is a slight gap between the small of your back and the bench.

Shoulder Press

Step 2: Straighten arms up without locking elbows then slowly lower to start.
Challenge yourself: Do the move with the right arm only, then left.

Lateral Raise
Step 1: Hold a dumbbell in each hand with your palms facing in, arms straight down at your sides. Stand tall with feet hip-width apart.

Lateral Raise
Step 2: Lift your arms up and out to the sides in an arc-like path until your hands are at shoulder level (like you're airing out your arm pits). Slowly lower to the start.
Challenge yourself: Hold for two counts at the top of the movement before lowering.


Front Raises
Step 1: Hold a dumbbell in each hand, arms down at sides, palms facing in, and stand up tall with feet hip-width apart.


Front Raises
Step 2: Raise right arm up and forward to shoulder height and then lower to start. Repeat with left arm. Continue alternating to complete the set.
Challenge yourself: Do all reps with right arm, then left.


Shrugs
Step 1: Hold a dumbbell in each hand. Stand tall with feet hip-width apart, arms straight down in front of you so that hands are in front of thighs, palms facing in.


Shrugs
Step 2: Keeping arms straight, raise shoulders up to ears and then slowly relax back to start.
Challenge yourself: Hold top of movement and squeeze shoulder blades together before lowering to start.