Sit down on a low-back seat or inclinebench with legs out in ront. Grab adumbbell (DB) in each hand. Bring the DBsup just outside and above your shoulderswith palms acing out. Keep your core tight.Don’t let your elbows drop too low. Exhale,press the DBs straight up overhead until yourelbows are extended but not locked out.Stop just beore DBs touch each other andreturn to start position.
Muscles worked: anterior and medial deltoids
Do 4 sets of 8-10 reps on heavy days; 4 sets of 12-15 reps onlight days. Rest: 2 minutes between sets
Stand with eet together, core tight, shouldersback, holding barbell with hands shoulder-width apart and palms down. Keep yourwrists down as i you were holding the barbellby your nger tips. Face sideways towardsthe mirror so you can see where to stop themovement. Keep your abs tight and don’tswing during the motion. (Dropping yourwrists down as you bring the barbell up addsmore load on the anterior deltoid.) Exhale as you raise the barbell up, stopping when yourarms reach a 90-degree position rom yourshoulder joint.
Muscles worked: anterior delts and pectoralis major
Do 3 sets of 12 reps heavy days; 3 sets of 12-15 light days.Rest: 1 minute between sets
Grab the rope between your ngers with yourpalms resting against the balls o the rope.Standing with legs together, knees slightlybent, shoulders back and abs tight, shrug andelevate your shoulders to your ears beore youbegin to pull the rope up. Then pull the rope inan upward arc motion (the shoulder is a balland socket joint) as you bring your elbows outto the sides and the rope towards your chin.Keep your hands at elbow height as they movetoward the sides o your body.
Muscles worked: medial and posterior deltoids
Do 3 sets of 10-12 reps on heavy days; 3 sets of 12-15 reps onlight days. Rest: 1 minute between sets
Standing Barbell Front RaiseSeated Dumbbell Shoulder PressStanding Upright Row with Rope