Shoulder Workout

Shoulders & trapz

Exercise Illustration Focus Exercise data Comments1 -Seated dumbbellpress 1

4 set x 10-12 rep Sit with your back well supported, elbowsbent and the dumbbells at shoulder level.Stabilise your abdomen and lower back andpush upward until the dumbbells are aboveyour head with straight arms. Slowly returnto the start position and repeat.Target muscles: m.deltoideus,m.supraspinatus. Assisting muscles:m.triceps brachii, m.trapezius and othermuscles. The exercise can also be calledseated shoulderpress

2 -Standing sideraise, standing

4 set x 10-12 rep Stand with your arms by your sides andelbows slightly bent. Raise your armssideward and up, elbows and little fingersturning up. Raise the dumbbells no morethan 15 degrees above horizontal level.Target muscles: m.deltoideus,m.supraspinatus. Assisting muscles:m.trapezius and other muscles.

3 -Side raise 1,forward-bent

4 set x 10-12 rep Sit bent forward, letting your arms hangdown to your feet. Keeping your elbows atan angle of about 140 degrees, raise yourarms out to the side and up.Primarily exercises: m.deltoideus. Assistingmuscles: m.serratus anterior,m.supraspinatus and other muscles.

4 -Standing pullstoward the chin 1

3 set x 10-12 rep Stand with feet slightly apart. Hold bar infront of you with a narrow grip. Raise yourupper arms out to the side by bending yourelbows so that the bar is pulled toward yourchin. Slowly lower again.Target muscles: m.deltoideus,m.supraspinatus. Assisting muscles:m.trapezius and other muscles.

5 -Shoulder press 1

3 set x 10-12 rep Sit with your back well supported, graspingthe handles at a wide grip. Contract yourabdomen and lower back and push upwardfrom about shoulder height until your armsare straight.Primarily exercises: m.deltoideus,m.rhomboideus, m.trapezius. Assistingmuscles: m.teres minor, m.infraspinatus,m.triceps and other muscles.

6 -LateralRaise 1

3 set x 10-12 rep Sit with your back straight, shouldersrelaxed. Grasp the handles and push theoutside of your elbows against the pads.Your elbows are bent about 90 degrees.Raise your arms sideways up until they areat horizontal level. Slowly lower back andrepeat.

2015 ExorLive AS 1

Shoulder Workout

Shoulders & trapzExercise Illustration Focus Exercise data Comments7 -Rope pull to face

3 set x 10-12 rep Stand with your arms outstretched with anarrow grip at face height. Lean a littlebackward and bend slightly at the knees.Pull the rope toward your face, while movingyour elbows out to the side and yourshoulder blades together. Avoid raising yourshoulders. Gently return to the start positionand repeat.

8 -Standing singlearm side liftw/cable 1

3 set x 10-12 rep Stand with your side to the machine and onearm in front of you, grasping the handle witha firm grip. Raise your arm sideways and up.Keep your elbow slightly bent throughout themovement. Change arms.

9 -Shrugs

5 set x 10 rep Stand grasping the bar with a wide grip andlet it hang in front of you. Raise yourshoulders toward your ears and slowly lowerback.Primarily exercises: m.rectus abdominis,m.iliopsoas. Assisting muscles: m.obliquusexternus abdominis, m.obliquus internusabdominis.

2015 ExorLive AS 2

/ SunnahStrength @ SunnahStrength

@ SunnahStrength

/ SunnahStrength

/ SunnahStrength

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