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Shoulders

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The following exercise work a range of muscles around the shoulder joint. Use the quick links below to access the desired exercise:

 Exercise

Part of the body worked Difficulty level (out of 10) 
 Shoulder Press  This exercise works the side andrear shoulders  Scale 4  4/10
 Frontal Raise This exercise works the front of the shoulders  Scale 3  3/10
 Lateral Raise This exercise works the main shoulder muscle  Scale 4  4/10
 Upright Row This exercise works your shoulders and back  Scale 3  3/10
 Shoulder Shrugs This exercise works your shoulders and back  Scale 2  2/10

Shoulder Press


Primary Muscles:
 
Deltoids

shoulder press muscles

Secondary Muscles: 
Triceps, Trapezius 

Level of Difficulty: (4/10)  

Scale 4

Repetitions: 
      • 10-15 Reps - General toning 
                                                                                                            

 Instructions  
  • Sit comfortably in a chair with your back upright and well supported.  
  • Hold a couple of dumbbells in each hand and raise your arms until your elbows lie just beneath your shoulders. When ready, gently raise the hands above the head until you arms are straight (but do not lock the elbow joint).  
  • Gently lower the arms as you return to the starting position with your elbow just beneath your shoulders. 
 Teaching Points  
  • Breath out as your raise your arms and breath in as you lower.  
  • Be careful not to arch your lower back and keep it well supported. 
  • Keep shoulders even and ensure both arms move at the same controlled pace, avoid letting your dominant arm move more quickly 
  • Exercise should be slow and controlled, resist the urge to speed the repetition up as your muscles begin to fatigue 
  • Keep your legs at 90° angle and feet under knees
 Adaptations 
  • Use a lighter weight 
  • Decrease the range of movement 
  • Alternate Arms 
 Progressions 
  • Increase weight 
  • Sit on a swiss ball  
  • Perform the exercise standing  

Frontal Raise


Primary Muscles:

Deltoid Anterior

front raise muscles

Secondary Muscles: 
Pectoralis Major, Deltoid, Lateral, Trapezius, Serratus Pectoralis Major

Level of Difficulty: (3/10)  

Scale 3

Repetitions: 
      
10-15 Reps - General toning 
 

 Instructions  
  • Sit comfortably in a chair with your back upright and well supported.  
  • Hold a couple of dumbbells in each hand, down by your side. 
  • When ready, raise your arms out in front until your hands come level with your shoulders. 
  • Gently lower the arms as you return to the starting position with your arms by your sides  

Teaching Points 

  • Breath out as your raise your arms and breath in as you lower.  
  • Exercise should be slow and controlled, resist the urge to speed the repetition up as your muscles begin to fatigue  
  • Do not rock your body, lean forwards or lean back when performing the exercise. 
  • Ensure good posture and good core stability  

 Adaptations 

  • Perform the exercise seated 
  • Decrease range of movement 
  • Alternate Arms 
 Progressions 
  • Use heavier weights 
  • Decrease repetition speed 
     

lateral raise


Primary Muscles:
 
Deltoids, Lateral

lat raise muscles 


Secondary Muscles:
 
Deltoid Anterior, Supraspinatus, Trapezius, Serratus Anterior, Inferior Digitations   

Level of Difficulty: (4/10) 

Scale 4

 Repetitions: 
    10-15 Reps - General toning 
 Instructions  
  • Stand with a good posture and your back upright 
  • Hold a couple of dumbbells in each hand 
  • When ready, gently raise your arms out to the side until your hands come level with your shoulders. 
  • Lower the arms back to the starting  position 
  • Breath out as your raise your arms and breath in as you lower. 

Teaching Points 

  • Be careful not to arch your lower back and keep it well supported. 
  • Keep shoulders even and ensure both arms move at the same controlled pace, avoid letting your dominant arm move more quickly 
  • Exercise should be slow and controlled, resist the urge to speed the repetition up as your muscles begin to fatigue.    
 Adaptations  
  • Perform the exercise seated  
  • Decrease weight  
  • Alternate the arms 
 Progressions  
  • Use a heavier weight  
  • Decrease repetition speed 

Upright Row 


Primary Muscles:
 
Deltoids, Lateral (side Delts)

Secondary Muscles: 
Deltoid Anterior,Supraspinatus (Rotary Cuff), Trapezius, Serratus Anterior, Inferior Digitations  

Level of Difficulty: (3/10)     

Scale 3

 Repetitions:     
      • 10-15 Reps - General toning
 
  

 Instructions 

  • Take a dumbbell in each hand with palms facing your body hold the weights slightly in front of your legs and arms extended.  
  • Leading with the elbows, bend both arms and pull the weights towards your chest, keeping them close to the line of the body and without twisting or rotating the arms and hands.  
  • Before you reach your chin slowly control the downward movement and extend at the elbow to lower the weights to the starting position.  
  • Repeat as required.  
Teaching Points  
  • Breath out as your raise your arms and breath in as you lower.  
  • Maintain a good posture 
  • Be careful not to arch your lower back and keep it well supported. 
  • Don't force your elbows forward 
  • Only go as high as your chin 
     
 Adaptations  
  • Perform the exercise seated 
  • Use a lighter weight 
 Progressions  
  • Use a heavier weight 
  • Decrease repetition speed 

Shoulder Shrugs 


Primary Muscles: 
Trapezius Upper, Deltoids,

front raise muscles

Secondary Muscles: 
Levator Scapulae Trapezius middle, Erector Spinae

Level of Difficulty: (2/10)     

Scale 2

 Repetitions:     
      • 10-15 Reps - General toning
 
  

 Instructions 

  • Stand upright with a good posture, and your feet just wider than the hips
  • Hold the dumbbells down by your side with you arms straight
  • You’re going to exhale as you lift and inhale lower. You want to make sure that you bring your shoulders straight up towards your ears and lower

Teaching Points  

  • You never want to round your shoulders up and back while you are doing the shrug; not good for the joints 
  • Exhale as the shoulders come up and inhale as you lower 
  • Keep the hands lateral, don't bring them forward 
  • Elevate shoulders as high as possible
     
 Adaptations    
  • Use a lighter weight 
 Progressions  
  • Use a heavier weight 
  • Decrease repetition speed 

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