Back & Shoulders

Arms, Back, Chest, Shoulders

Upright Dumbbell Rows Modified / Knee Push-ups / Pushups Standing Dumbbell Overhead
Shoulder Press

3 sets 15 reps 3 sets 15 reps 3 sets 15 reps

Renegade / Alternating Plank / Lateral / Side Shoulder Dumbbell

Commando Rows Raises / Power Partials

3 sets 15 reps 3 sets 15 reps

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BACK & SHOULDERS

Dumbbell Overhead Shoulder Press Dumbbell Shrugs Forward / Front Shoulder Dumbbell
Raises

3 sets 15 reps 3 sets 15 reps 3 sets 15 reps

Lying Dumbbell Tricep Extensions Reverse Flyes

3 sets 15 reps 3 sets 15 reps

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Upright Dumbbell Rows

Primary muscle group(s):

Shoulders

Secondary:
Abs, Biceps, Forearms, Upper Back & Lower Traps

Holding a dumbbell in each hand,stand with your feet shoulder width apart.

The dumbbells should be resting on your thighs with your palms facing in.

Lift the dumbbells straight up in single smooth movement until they are just below your
chin making sure to keep your shoulders back and your elbows out.

At the top of the movement, flex or squeeze your biceps and forearms. Hold for a count
of one.

Return to the starting position slowly to keep tension on the muscles.

Repeat.

This exercise can be performed using a barbell,EZ bar or a cable station with a
straight bar or EZ bar attachment.

Modified / Knee Push-ups / Pushups

Primary muscle group(s):

Chest

Secondary:
Abs, Shoulders, Triceps

Come to the ground on your knees. Tighten your core and maintain a flat back.

Position your hands on the ground in front of you, directly below your shoulders. Cross
your feet in the back.

Lower your chest towards the ground. Bend your elbows at a 60-degree angle until
your chest is just above the ground. You should feel a stretch across your chest. Hold
for a count of one.

Without locking your elbows, push yourself back to the starting position by
straightening your arms.

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Standing Dumbbell Overhead Shoulder Press

Primary muscle group(s):

Shoulders

Secondary:
Abs, Neck & Upper Traps, Triceps

Holding a dumbbell in each hand, stand straight, with your feet shoulder width apart.

Raise the dumbbells to head height by rotating your arms forward and up.

Your triceps should be parallel to the floor and your elbows bent at 90 degrees. This is
the start position.

Keeping your back straight and using only your arms, extend through your shoulders
and elbows to drive the dumbbells straight up, ehaling as you do so.

As your arms reach the fully extended position, bring them in towards each other until
the dumbbels touch lightly together.

Hold for a count of one, while squeezing your shoulder muscles.

In a controlled movement, return to the starting position, inhaling as you do so.

Repeat.

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Renegade / Alternating Plank / Commando Rows

Primary muscle group(s):

Lower Back, Upper Back & Lower Traps

Secondary:
Abs, Biceps, Chest, Triceps

Place two dumbbells or kettlebells on the floor about shoulder width apart.

In a push up position, place your hands on the grip section of each bell for support.

Spread your legs to slightly wider than hip width apart with your toes supporting your
weight. This is the start position.

Push down through one bell and at the same time “row” the opposite one upwards by
retracting your shoulder and bending your elbow.

Hold for a count of one.

Your breathing should remain constant throughout the movement.

Lower the bell to the floor and without pause, then repeat the movement with your
other arm.

When you have rowed both arms, that is one repetition.

Repeat for the desired number of repetitions.

This is an advanced level exercise. Lower strength and poor form has the potential
for injury to the middle and lower back and wrists.

Lateral / Side Shoulder Dumbbell Raises / Power Partials

Primary muscle group(s):

Shoulders

Stand with your back straight, feet shoulder width apart, while holding a dumbbell in
each hand with a neutral grip.

Hold your arms fully extended by your side, with your palms facing in to your body.

Keep your elbows close to your sides. This is the start position.

Keeping your arms fully extended and your torso stationary, lift the dumbbells out to
your sides and up until they are at shoulder level. Exhale as you do so.

Hold for a count of one while squeezing your shoulder muscles.

Return to the start position in a smooth controlled movement inhaling as you do so.

Repeat.

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Dumbbell Overhead Shoulder Press

Primary muscle group(s):

Shoulders

Secondary:
Abs, Triceps, Upper Back & Lower Traps

Sit on a military press bench or bench that has a back support, holding a dumbbell in
each hand with an overhand grip.

Place the dumbbells on top of your thighs with your palms facing down.

Raise the dumbbells to your shoulders.

Rotate your wrists so that the palms of your hands are facing away from you. This is the
start position.

As you exhale, push the dumbbells up and over your head by extending your arms until
the dumbbells touch at the top of the movement.

Pause for a count of one.

Slowly return to the start position inhaling as you do so.

Repeat.

This exercise can be performed standing or sitting on flat bench. For people with
lower back problems, the version described is better.

Dumbbell Shrugs

Primary muscle group(s):

Shoulders

Stand with your feet shoulder width apart and a dumbbell in each hand.

Keep your arms extended and by your sides and with your palms facing in.

Relax your shoulders so they hang as low as possible.

Raise the dumbbells by slowly lifting your shoulders in a shrugging motion. Hold for a
count of one.

Slowly relax your shoulders to return to the start position.

Repeat.

You can also rotate your shoulders in a circular movement during this exercise. One
direction on the lift, the opposite direction when lowering to the start position.

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Forward / Front Shoulder Dumbbell Raises

Primary muscle group(s):

Shoulders

Secondary:
Abs

Stand straight holding a dumbbell in each hand with an overhand grip.

Hold the dumbbells in in front of your thighs with your palms of the facing your thighs.
Keep your arms fully extended. This is the start position.

Raise the left dumbbell out and upwards, while keeping a slight bend in your elbow.
Your palms must always face down for this exercise.

Continue raising the dumbbell until you arm is a little above parallel to the floor. Exhale
as you are raising the dumbbell.

Pause for a count of one.

Inhale and slowly lower the dumbbell to the start position.

As you lower the left dumbbell, begin to lift the right dumbbell, duplicating the
movement.

When both dumbbells have been raised and lowered in a cycle, that is one repetition.

Repeat.

This exercise can be performed using both arms at the same time and also by
substituting a barbell for the two dumbbells.

Lying Dumbbell Tricep Extensions

Primary muscle group(s):

Triceps

Secondary:
Abs, Shoulders

Lie flat on your back on a bench and position your feet flat on the floor on either side of
the bench.

With a dumbbell in each hand, extend your arms over head until fully extended. Your
palms should face one another and your hands should be close together.

Bend the elbows and lower the weights to either side of your head.

Extend your arms to return to the starting position.

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Reverse Flyes

Primary muscle group(s):

Shoulders

Secondary:
Abs, Upper Back & Lower Traps

With a dumbbell in each hand in a neutral grip, lie face down on an incline bench. Your
palms should be facing inwards.

Extend your arms out in front of you so that they are at right angles to the bench. Keep
your legs stationary but with pressure on the balls of our feet and toes. This is the start
position.

Keeping a slight bend in your elbows, move the weights away from each other in an
arcing motion exhaling as you do so.

Continue expanding your arms until they are parallel to the floor.

Hold and squeeze your shoulder blades together

Return to the starting position inhaling as you do so.

Repeat .

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