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Arnold Press
- Stand with feet hip distance apart.
- Start with weights in hands, palms inward as shown.
- Raise weights up and overhead while twisting as weights pass head.
- End with palms facing forward.
- When lowering weights, twist before reaching top of head.
- Repeat.
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Barbell Incline Press
- Sit on incline bench.
- Grasp bar and lift off of support.
- Lower bar to chest.
- Raise bar up.
- Repeat.
- When finished replace bar on support.
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Barbell Overhead Press
- Stand with feet hip distance apart.
- Hold barbell in hands with palms forward as shown.
- Push upward over head but do not fully straighten elbows.
- Lower and repeat.
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Barbell Upright Row
- Stand and hold barbell in hands as shown.
- Lift barbell to chin.
- Lower and repeat.
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Bent Elbow Deltoid Raise
- Loop elastic under one or both feet.
- Hold handles in hand with elbows bent to 90 degrees.
- Lift arms outward and up to shoulder level, keeping elbows bent.
- Lower and repeat.
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Dumbbell Alternating Front Raise
- Start with both arms at side, holding weight.
- Keep elbow straight, raise one arm in front and over head and lower.
- As arm is lowered raise other arm in front and over head.
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Dumbbell Alternating Overhead Press
- Stand on both legs holding weights in hands, palms inward.
- Bend one elbow and turn palm upward.
- Continue by lifting weight overhead and straightening elbows.
- Lower by reversing motion while raising other arm.
- Repeat by alternating arms.
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Dumbbell Arm Circles
- Hold weights in hands.
- Raise arms out to sides.
- Keep elbows straight.
- Make small circles, first forward, then backwards.
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Dumbbell Bent Arm Rear Delt
- Lie on uninvolved side, arm straight out in front, elbow bent, weight in hand.
- Lift arm up as shown keeping elbow bent.
- Return to start position.
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Dumbbell Bent Row
- Hold weight in involved arm.
- Slightly bend hips and knees and support upper body with other arm as shown.
- Lift arm up, raising elbow to shoulder height.
- Return to start position and repeat.
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Dumbbell Lateral Raise
- Hold weights in hands.
- Begin with arms at side elbows straight.
- Lift arms out to side, up to shoulder level.
- Keep elbows straight or slightly bent.
- Return to start position and repeat.
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Dumbbell Double Side Arm Raise
- Begin with arms at side, elbows straight, holding weights, palm forward.
- Raise arms upward, out to side and over head.
- Return to starting position.
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Dumbbell Sidelying Shoulder Lateral Rotation
- Lie on side, involved side up.
- Arm at side, elbow bent, with weight in hand.
- Move hand up as shown.
- Return to starting position.
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Dumbbell Lower Trap Raise
- Hold weights in hands.
- Lie face down on bed, arms down and thumbs upward.
- Raise arms upward to shoulder level, hands to shoulder height, keeping elbows straight and
squeezing shoulder blades together.
- Lower arms to floor and repeat.
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Dumbbell Posterior Deltoid Fly
- Stand, holding weights in hands.
- Bend slightly at hips.
- Lift arms up and back, as shown.
- Return to start position and repeat.
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Dumbbell Prone Arm Lift
- Lie face down, arm at side, elbow straight.
- Raise arm up, past back.
- Lower and repeat.
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Dumbbell Prone Shoulder Rotation
- Lie face down.
- Hold weight in hand.
- Place arm at 90 degrees, elbow bent, as shown.
- Rotate arm upward, keeping elbow bent.
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Dumbbell Shoulder Rotation
- Lie on back.
- Position arm 90 degrees out from body.
- Grasp weight in hand as shown.
- Lift weight upward as shown.
- Return to start position and return.
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Dumbbell Sidelying Arm Pull In
- Lie on involved side, elbow at 90 degrees, arm at side.
- Hold weight and pull hand inward across body, as shown.
- Return to start position.
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Machine Lateral Deltoid Lift
- Sit in lateral deltoid machine.
- Place outside of arms against pads, elbows bent.
- Begin with arms at side.
- Raise arms up and outward.
- Return to start position and repeat.
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Machine Posterior Deltoid
Sit in deltoid strengthening machine.
Place outside of arms against pads, elbows bent.
Push arms apart as shown.
Return to start position and repeat.
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Pulley Bent Row
Position pulley system so pulley is low.
Place stable bench next to pulley.
Slightly bend hips and knees and support upper body with other arm on bench or wall, as shown.
Pull up, raising elbow to shoulder height.
Return to start position and repeat.
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Pulley Shoulder Inward Rotation
Secure pulley at waist level.
Sit or stand with involved side to pulley, elbow at 90, arm at side.
Grasp handle and pull hand inward, across body, as shown.
Return to start position
Keep Arm at Side
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Pulley Shoulder Lateral Rotation
Attach pulley to secure object at elbow height.
Sit or stand, uninvolved side toward pull.
Arm at side, elbow bent.
Grasp handle, move forearm away from pull.
Return to starting position.
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 See Shoulder Workouts & Training Tips
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