🏋️ SHOULDER EXERCISES

1. Stand with bar at collarbone, grip shoulder-width
2. Brace core, press bar straight up
3. Move head back slightly to clear bar path
4. Lock out overhead, shrug at top
5. Lower with control to starting position

• Keep core tight throughout
• Bar travels straight up and down
• Don't lean back excessively
• Full lockout at top

• Leaning back too far (lower back strain)
• Not locking out at top
• Pressing forward instead of up
• Using momentum from legs

Dumbbell Press, Seated Press, Push Press

1. Sit or stand with dumbbells at shoulder height
2. Palms facing forward
3. Press dumbbells up and slightly inward
4. Touch dumbbells at top
5. Lower with control to starting position

• Keep core engaged
• Don't arch back excessively
• Control the descent
• Full range of motion

• Arching back too much
• Using momentum
• Incomplete range of motion
• Elbows flaring too wide

Barbell Press, Machine Press, Arnold Press

1. Stand with dumbbells at sides
2. Slight bend in elbows
3. Raise arms out to sides until shoulder height
4. Lead with elbows, not hands
5. Lower with control

• Don't swing or use momentum
• Stop at shoulder height
• Slight forward lean helps
• Control the negative

• Using too much weight
• Swinging dumbbells up
• Going above shoulder height
• Not controlling descent

Cable Lateral Raise, Machine Lateral Raise

1. Stand with dumbbells in front of thighs
2. Palms facing down or toward body
3. Raise dumbbells forward to shoulder height
4. Keep slight bend in elbows
5. Lower with control

• Don't lean back
• Control the movement
• Stop at shoulder height
• Engage core

• Using momentum/swinging
• Going too high
• Leaning back
• Too much weight

Barbell Front Raise, Cable Front Raise, Plate Raise

1. Bend forward at hips, chest near parallel to ground
2. Arms hanging down with dumbbells
3. Slight bend in elbows
4. Raise arms out to sides
5. Squeeze rear delts at top, lower with control

• Keep chest down (don't stand up)
• Lead with elbows
• Feel it in rear delts
• Don't use back to lift

• Standing too upright
• Using momentum
• Too much weight
• Not feeling it in rear delts

Face Pulls, Reverse Pec Deck, Cable Rear Delt Fly

1. Set cable to face height, attach rope
2. Grip rope ends, step back
3. Pull rope towards face
4. Split rope ends apart at face
5. Squeeze rear delts and upper back

• Pull to eye level
• External rotation (hands apart)
• Keep elbows high
• Squeeze shoulder blades

• Too much weight
• Pulling to chest instead of face
• Not externally rotating
• Dropping elbows

Rear Delt Fly, Band Pull-Aparts, Reverse Pec Deck

1. Start with dumbbells at shoulder height, palms facing you
2. As you press up, rotate palms outward
3. Finish with palms facing forward at top
4. Reverse the motion on way down
5. Return to starting position with palms in

• Smooth rotation throughout
• Control the weight
• Full range of motion
• Don't arch back

• Using too much weight
• Rushing the rotation
• Arching back excessively
• Incomplete rotation

Regular Dumbbell Press, Overhead Press

1. Grip bar shoulder-width or slightly wider
2. Bar starts at thighs
3. Pull bar up along body to chest level
4. Lead with elbows, keep them high
5. Lower with control

• Keep bar close to body
• Elbows higher than hands
• Don't pull too high (shoulder safety)
• Control the negative

• Pulling too high (shoulder impingement)
• Using momentum
• Grip too narrow
• Bar drifting away from body

Cable Upright Row, Dumbbell Upright Row, High Pulls