Around The Worlds
Step 1: To begin around the worlds, hold dumbbells to your sides with palms facing away from you
Step 2: Raise your arms out to your sides, around to a position directly overhead, keeping your arms straight throughout
Step 3: Your aim is to make a large world shape circle with your arms as you perform this exercise
Step 4: Complete 3-4 sets of 8-12 repetitions
Barbell Front Raises
The barbell front raise is a great exercise to tone your shoulders. Remember to not swing back your body in order to raise the weight. Lower the weight if you find yourself doing this. You can also stand with your back against a wall to maintain proper form. Stand tall with feet shoulder-width apart.
Step 1: Grab a barbell and stand up straight. The barbell should be in front of your thighs with your hands facing down. Hands should be shoulder-width apart. This is the starting position.
Step 2: While keeping your torso stationary, lift the barbell to the front. Your elbows should be slightly bent. Lift the barbell up until your arms are slightly above the level where they would be parallel to the floor. Exhale as you do so, and pause for a second when you get to the top.
Step 3: Lower the barbell back to the starting position, inhaling as you do so.
Step 4: Complete 3 to 4 sets of 12 to 15 repetitions.
Barbell Upright Rows
The barbell upright row is a free weights exercise that primarily targets the shoulders.
The only upright row equipment that you really need is the following: barbell.
Step 1: Stand upright with your feet shoulder width apart.
Step 2: Grasp a barbell with your palms facing downward and your hands closer than shoulder width apart.
Step 3: Keep your arms extended downward with your elbows slightly bent so that the barbell is touching your upper legs. This is your starting position.
Step 4: Keeping the barbell close to your body, exhale and raise the barbell straight up to your chest.
Step 5: Hold for a moment and then reverse the motion back to the starting position.
Step 6: Repeat for 3-4 sets of 10-12 repetitions.
Step 1: To perform elbow kisses, stand with your feet hip width, knees slightly bent and weight in each hand
Step 2: Bend elbows about 90 degrees, and raise both arms out to the sides (your arms should resemble a goal post in this position)
Step 3: Brace your abs in tight
Step 4: Maintaining the 90-degree angle with your elbows, bring your arms together in front of your chest, without letting your elbows drop below shoulder level
Step 5: Open arms back out to sides
Step 6: Complete 3-4 sets of 10-12 repetitions
Forward Raise with Static Hold
The forward raise with static hold primarily targets the shoulders
The only forward raise with static hold equipment that you really need is the following: Dumbbells
Step 1: Stand with dumbbells in hand. Raise one arm to the side and hold this position.
Step 2: Raise your other arm straight out in front of you until it is parallel to the ground. Pause, then lower back down to the starting position.
Step 3: This completes one repetition
Step 4: Repeat for 3-4 sets of 10-12 forward raises
Step 5: Switch arms when you have completed 10-12 repetitions
High Plank Shoulder Taps
Step 1: To perform high plank shoulder taps, start in a high plank position
Step 2: Lift up one hand to touch your opposite shoulder
Step 3: Return to the start position
Step 4: Repeat on the other side
Step 5: Complete 3-4 sets of 10-15 repetitions on each side
Lateral Raise Machine
Step 1: To complete the lateral raise machine, Begin by selecting the weight you wish to use on the machine
Step 2: Adjust the seat height and sit facing the machine with your feet flat on the floor
Step 3: Secure your arms in the padding and grip the handles. Look straight ahead
Step 4: With a bend in the elbows and moving only at the shoulders, begin pushing the weight up until your forearms are just above parallel
Step 5: Contract your shoulders at height of the movement and begin slowly lowering the weight using the same semicircle motion you used to raise it
Step 6: Complete 3-4 sets of 8-12 repetitions
Leaning Lateral Raise
Step 1: To perform a leaning lateral raise, start by standing next to the cable machine
Step 2: Hold a dumbbell in the hand farthest away from the cables
Step 3: Your arm at your side and your palm facing towards you
Step 4: Grab the cable tower with your free hand for support
Step 5: Raise the dumbbell up to the side to shoulder height
Step 6: Pause, then lower the weight to return to the starting position
Step 7: Complete 3-4 sets of 8-12 repetitions
Plate Front Raise into Mario Karts
Plate front raise into Mario Karts is a free weights exercise that primarily targets the shoulders and to a lesser degree also targets the middle back and triceps.
The only equipment that you really need for this exercise is the following: weight plates
Step 1: Grab a plate and stand upright with your feet shoulder width apart.
Step 2: Raise the plate up in front of your face
Step 3: Turn the plate from left to right
Step 4: Bring the plate back down to the starting position
Step 5: This completes one repetition
Step 6: Repeat for 3-4 sets of 10-12 repetitions.
Seated Dumbbell Lateral Raise
The seated dumbbell rear lateral raise is a free weights exercise that primarily targets the shoulders and to a lesser degree also targets the middle back and traps.
The only equipment that you really need is the following: Dumbbells and flat bench.
Step 1: Grab a pair of dumbbells and sit at the end of a bench. Let dumbbells hang down at arm's length. Palms facing each other.
Step 2: Bend over at your hips until your torso is slightly above parallel to the ground. Back should be straight with a natural arch in the lower back. Gaze should be looking a few feet in front.
Step 3: Begin exercise by raising arms straight out from your sides until they are in line with your shoulders, without moving your torso. Pause, then lower weight back down to starting position.
Step 4: Repeat for 3-4 sets of 10-12 repetitions.
Seated Dumbbell Shoulder Press
The seated dumbbell shoulder press is a free weights exercise that primarily targets the shoulders and to a lesser degree also targets the chest and triceps.
The only seated dumbbell military press equipment that you really need is the following: dumbbells and incline bench.
Step 1: Grab a pair of dumbbells and sit down on a upright bench (90-degrees). Rest dumbbells on your thighs.
Step 2: Begin exercise by bringing the dumbbells up to your shoulders... This can be done by quickly raising one leg at a time to assist in getting the dumbbells up to your shoulders (Do not try to just raise them up with just your arms).
Step 3: Dumbbells should now be just above your shoulders with palms facing forward and elbows perpendicular to the floor.
Step 4: Now, start exercise by taking a deep breath and then exhaling as you push dumbbells straight up above your head. Pause, then lower weight back down to shoulders and repeat.
Step 5: Repeat for 3-4 sets of 10-12 repetitions.