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Shoulder

Arnold Dumbbell Press

Type Strength
Main Muscle Shoulders
Other Main Muscle Triceps
Equipment Dumbbell
Mechanics Type Compound
Level Intermediate
Sport No
Force Push
Guide 1. Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position. 2. From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest. 3. After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again. Tip: Ideally, lowering the weight should take about twice as long as raising it. 4. Repeat the movement for the prescribed amount of repetitions. 5. When you are done, place the bar back in the rack.

Barbell Shoulder Press

Type Strength
Main Muscle Shoulders
Other Main Muscle Triceps
Equipment Barbell
Mechanics Type Compound
Level Intermediate
Sport No
Force Push
Guide 1. Sit on a bench with back support in a squat rack. Position a barbell at a height that is just above your head. Grab the barbell with a pronated grip (palms facing forward). 2. Once you pick up the barbell with the correct grip width, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position. 3. Lower the bar down to the shoulders slowly as you inhale. 4. Lift the bar back up to the starting position as you exhale. 5. Repeat for the recommended amount of repetitions. Variations: 1.This exercise can also be performed standing.

Bent Over Low Pulley Side Lateral

Type Strength
Main Muscle Shoulders
Other Main Muscle Lowe Back, Middle Back, Traps
Equipment Cable
Mechanics Type Isolation
Level Beginner
Sport No
Force Pull
Guide 1. Select a weight and hold the handle of the low pulley with your right hand. 2. Bend at the waist until your torso is nearly parallel to the floor. Your legs should be slightly bent with your left hand placed on your lower left thigh. Your right arm should be hanging from your shoulder in front of you and with a slight bend at the elbow. This will be your starting position. 3. Raise your right arm, elbow slightly bent, to the side until the arm is parallel to the floor and in line with your right ear. Breathe out as you perform this step. 4. Slowly lower the weight back to the starting position as you breathe in. 5. Repeat for the recommended amount of repetitions and repeat the movement with the other arm. Variations: You can perform this exercise with dumbbells or exercise bands.

Dumbbell One - Arm shoulder Press

Type Strength
Main Muscle Shoulders
Other Main Muscle Triceps
Equipment Dumbbell
Mechanics Type Compound
Level Intermediate
Sport No
Force Push
Guide 1. Grab a dumbbell and either sit on a military press bench or a utility bench that has a bac support on it as you place the dumbbells upright on top of your thighs or stand up straight. 2. Clean the dumbbell up to bring it to shoulder height. The other hand can be kept fully extended to the side, by the waist or grabbing a fixed surface. 3. Rotate the wrist so that the palm of your hand is facing forward. This is your starting position. 4. As you exhale, push the dumbbell up until your arm is fully extended. 5. After a second pause, slowly come down back to the starting position as you inhale. 6. Repeat for the recommended amount of repetitions and then switch arms. Variations: You can perform the exercise standing or sitting on a regular flat bench. For people with lower back problems, the version described is the recommended one

Dumbbell Shoulder Press

Type Strength
Main Muscle Shoulders
Other Main Muscle Triceps
Equipment Dumbbell
Mechanics Type Compound
Level Intermediate
Sport No
Force Push
Guide 1. While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support. Place the dumbbells upright on top of your thighs. 2. Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position. 3. Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position. 4. Now, exhale and push the dumbbells upward until they touch at the top. 5. Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling. 6. Repeat for the recommended amount of repetitions. Variations: You can perform the exercise standing or sitting on a regular flat bench. For people with lower back problems, the version described is the recommended one.

Front Cable Raise

Type Strength
Main Muscle Shoulders
Other Main Muscle N/A
Equipment Cable
Mechanics Type Isolation
Level Beginner
Sport No
Force N/A
Guide 1. Select the weight on a low pulley machine and grasp the single hand cable attachment that is attached to the low pulley with your left hand. 2. Face away from the pulley and put your arm straight down with the hand cable attachment in front of your thighs at arms' length with the palms of the hand facing your thighs. This will be your starting position. 3. While maintaining the torso stationary (no swinging), lift the left arm to the front with a slight bend on the elbow and the palms of the hand always faces down. Continue to go up until you arm is slightly above parallel to the floor. Exhale as you execute this portion of the movement and pause for a second at the top. 4. Now as you inhale lower the arm back down slowly to the starting position. 5. Once all of the recommended amount of repetitions have been performed for this arm, switch arms and perform the exercise with the right one. Variations: This exercise can be performed also with dumbbells or an exercise band.

Front Dumbbell Raise

Type Strength
Main Muscle Shoulders
Other Main Muscle N/A
Equipment Dumbbell
Mechanics Type Isolation
Level Beginner
Sport No
Force N/A
Guide 1. Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs. This will be your starting position. 2. While maintaining the torso stationary (no swinging), lift the left dumbbell to the front with a slight bend on the elbow and the palms of the hands always facing down. Continue to go up until you arm is slightly above parallel to the floor. Exhale as you execute this portion of the movement and pause for a second at the top. Inhale after the second pause. 3. Now lower the dumbbell back down slowly to the starting position as you simultaneously lift the right dumbbell. 4. Continue alternating in this fashion until all of the recommended amount of repetitions have been performed for each arm. Variations: This exercise can also be performed both arms at the same time. Also, you could use a barbell as well.

Front Plate Raise

Type Strength
Main Muscle Shoulders
Other Main Muscle N/A
Equipment Plate
Mechanics Type Isolation
Level Intermediate
Sport No
Force Push
Guide 1. While standing straight, hold a barbell plate in both hands at the 3 and 9 o'clock positions. Your palms should be facing each other and your arms should be extended and locked with a slight bend at the elbows and the plate should be down near your waist in front of you as far as you can go. Tip: The arms will remain in this position throughout the exercise. This will be your starting position. 2. Slowly raise the plate as you exhale until it is a little above shoulder level. Hold the contraction for a second. Tip: make sure that you do not swing the weight or bend at the elbows. Your torso should remain stationary throughout the movement as well. 3. As you inhale, slowly lower the plate back down to the starting position. 4. Repeat for the recommended amount of repetitions. Variations: You can use dumbbells, barbells, cables or exercise bands to perform this movement.

Machine Shoulder Press

Type Strength
Main Muscle Shoulders
Other Main Muscle Triceps
Equipment Machine
Mechanics Type Compound
Level Beginner
Sport No
Force Push
Guide 1. Sit down on the Shoulder Press Machine and select the weight. 2. Grab the handles to your sides as you keep the elbows bent and in line with your torso. This will be your starting position. 3. Now lift the handles as you exhale and you extend the arms fully. At the top of the position make sure that you hold the contraction for a second. 4. Lower the handles slowly back to the starting position as you inhale. 5. Repeat for the recommended amount of repetitions. Variations: You can use free weights (barbells and dumbbells) to perform this exercise on a military bench.

Barbell Military Press Behind Neck

Type Strength
Main Muscle Shoulders
Other Main Muscle Triceps
Equipment Machine
Mechanics Type Compound
Level Intermediate
Sport No
Force Push
Guide 1. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it. 2. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso. 3. Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Your back should be kept straight while performing this exercise. This will be your starting position. 4. Elevate the barbell overhead by fully extending your arms while breathing out. 5. Hold the contraction for a second and lower the barbell back down to the starting position by inhaling. 6. Repeat for the recommended amount of repetitions. Caution: Performing this exercise can cause serious injury if not performed properly. Make sure to keep your back straight when lowering and lifting the barbell.

Dumbbell Side Raise

Type Strength
Main Muscle Shoulders
Other Main Muscle N/A
Equipment Dumbbell
Mechanics Type Isolation
Level Beginner
Sport No
Force Push
Guide 1. Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you. This will be your starting position. 2. While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top. 3. Lower the dumbbells back down slowly to the starting position as you inhale. 4. Repeat for the recommended amount of repetitions. Variation: This exercise can also be performed sitting down.

Smith Machine Shoulder Press

Type Strength
Main Muscle Shoulders
Other Main Muscle Triceps
Equipment Machine
Mechanics Type Compound
Level Beginner
Sport No
Force Push
Guide 1. To begin, place a flat bench (or preferably one with back support) underneath a smith machine. Position the barbell at a height so that when seated on the flat bench, the arms must be almost fully extended to reach the barbell. 2. Once you have the correct height, sit slightly in behind the barbell so that there is an imaginary straight line from the tip of your nose to the barbell. Your feet should be stationary. Grab the barbell with the palms facing forward, unlock it and lift it up so that your arms are fully extended. This is the starting position. 3. Slowly begin to lower the barbell until it is level with your chin while inhaling. 4. Then lift the barbell back to the starting position using your shoulders while exhaling. 5. Repeat for the recommended amount of repetitions. Variation: You can use dumbbells or a barbell to perform this exercise.

Side Cable Raise

Type Strength
Main Muscle Shoulders
Other Main Muscle Forearms
Equipment Cable
Mechanics Type Isolation
Level Beginner
Sport No
Force Push
Guide 1. Start by standing to the right side of a low pulley row. Use your left hand to come across the body and grab a single handle attached to the low pulley with a pronated grip (palms facing down). Rest your arm in front of you. Your right hand should grab the machine for better support and balance. 2. Make sure that your back is erect and your feet are shoulder width apart from each other. This is the starting position. 3. Begin to use the left hand and come across your body out until it is elevated to shoulder height while exhaling. 4. Feel the contraction at the top for a second and begin to slowly lower the handle back down to the original starting position while inhaling. 5. Repeat for the recommended amount of repetitions. 6. Switch arms and repeat the exercise.

Rear Delt Dumbbell Flyes

Type Strength
Main Muscle Shoulders
Other Main Muscle Middle Back, Traps
Equipment Dumbbell
Mechanics Type Isolation
Level Beginner
Sport No
Force Push
Guide 1. Now sit at the edge of the flat bench behind you with your feet placed in front of your knees. 2. Bend forward while keeping your back flat and rest your torso on the thighs. 3. Dumbbell should run under your knees and your arms will be extended with palms facing each other and a slight bend at the elbows. This will be the starting position. 4. While keeping the arms stationary, raise the upper arms to the sides until they are parallel to the floor and at shoulder height. Exhale during the execution of this movement and hold the contraction for a second. 5. Slowly lower your arms to the starting position as you inhale. 6. Repeat for the recommended amount of repetitions. Tip: Maintain upper arms perpendicular to torso and a fixed elbow position (10 degree to 30 degree angle) throughout exercise. Variations: You can perform this exercise with exercise bands or cables.

Rear Delt Machine Flyes

Type Strength
Main Muscle Shoulders
Other Main Muscle Middle Back, Traps
Equipment Dumbbell
Mechanics Type Isolation
Level Beginner
Sport No
Force Push
Guide 1. Sit on the machine bench where your chest facing toward the machine. Grab the handles. 3. Extend and lift the arms straight in front of you. Tip: Your arms should be straight and parallel to the floor while perpendicular to your torso. Your feet should be firmly planted on the floor spread at shoulder width. This will be your starting position. 4. As you exhale, move your arms to the sides and back. Keep your arms extended and parallel to the floor. Continue the movement until the arms are extended to your sides. 5. After a pause, go back to the original position as you inhale. 6. Repeat for the recommended amount of repetitions. Variations: You can perform this exercise with the exercise bands as well or using a pulley machine.

Upright Barbell Row

Type Strength
Main Muscle Shoulders
Other Main Muscle Traps
Equipment Barbell
Mechanics Type Compound
Level Beginner
Sport No
Force Push
Guide 1. Grasp a barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back should also be straight. This will be your starting position. 2. Now exhale and use the sides of your shoulders to lift the bar, raising your elbows up and to the side. Keep the bar close to your body as you raise it. Continue to lift the bar until it nearly touches your chin. Tip: Your elbows should drive the motion, and should always be higher than your forearms. Remember to keep your torso stationary and pause for a second at the top of the movement. 3. Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement. 4. Repeat for the recommended amount of repetitions Variations: This exercise can also be performed using a straight bar attached to a low pulley and it can also be performed using dumbbells, though this later exercise should be reserved by people that are well familiarized with correct execution.

Upright Cable Row

Type Strength
Main Muscle Shoulders
Other Main Muscle Traps
Equipment Cable
Mechanics Type Compound
Level Intermediate
Sport No
Force Push
Guide 1. Grasp a straight bar cable attachment that is attached to a low pulley with a pronated (palms facing your thighs) grip that is slightly wider than shoulder width. The bar should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position. 2. Use your side shoulders to lift the cable bar as you exhale. The bar should be close to the body as you move it up. Continue to lift it until it nearly touches your chin. Tip: Your elbows should drive the motion. As you lift the bar, your elbows should always be higher than you forearms. Also, keep your torso stationary and pause for a second at the top of the movement. 3. Lower the bar back down slowly to the starting position. Inhale as you perform this portion o the movement. 4. Repeat for the recommended amount of repetitions.