Shoulder Exercises

by Doug Walker

Seated Dumbbell Press

Seated Dumbbell Press

Seated Dumbbell Press

Seated Dumbbell Press
w/no back support

Standing Dumbbell Press

Standing Dumbbell Press

Seated Barbell Press

Seated Front Barbell Press

Behind the Neck Barbell Press

Seated Rear Barbell Press

Seated Press on Smith Machine

Seated Front Smith Machine Press

Behind the Neck Press on Smith Machine

Seated Rear Smith Machine Press

Seated Press on Universal Machine

Seated Universal Machine Press w/no back support

Seated Press on Universal Machine

Seated Universal Machine Press
w/no back support

Seated Machine Press

Seated Universal Machine Press
w/lower-back support

Seated Front Barbell Press

Seated Front Barbell Press in Power Rack

Dumbbell Side Raise

Standing Dumbbell Side Raises

Seated Dumbbell Side Raises

Seated Dumbbell Side Raises

Dumbbell Side Raise

"Pee Wee Herman" Dumbbell Side Raises

Cable Side Raise

2 Arm Cable Side Raises

One Arm Cable Side Raise

One Arm Cable Side Raises

Dumbbell Front RaisesDumbbell Front Raise

Dumbbell Front Raises

Barbell Front Raise Bars

Barbell Front Raises w/Barbell, EZ curl bar or Super EZ curl bar

Barbell Front Raise on Incline

Lying Barbell Front Raises on an Incline

Cable Front Raise with Rope handle

Cable Front Raises w/rope

Wide Grip Barbell Upright Row

Wide Grip Barbell Upright Rows

Wide Grip Upright Row on Smith Machine

Wide Grip Smith Machine Upright Rows

Wide Grip Cable Upright Rows

Wide Grip Cable Upright Rows (Overhand Grip)

Universal Machine Upright Rows

Wide Grip Upright Rows
on Universal Machine
(facing the machine)

Standing Rear Delt Dumbbell Raise

Standing Dumbbell Rear Delt Raises

Seated Dumbbell Rear Raise

Seated Dumbbell Rear Delt Raises

Reverse Pec Deck

Reverse Pec Deck

Arnold Press

Arnold Press

Incline Dumbbell Side Raises

Incline Dumbbell Side Raises

Standing Barbell Press

Standing Barbell Press

Standing Barbell Press

Standing Barbell Press

Clean & Press

Clean & Press

Dumbbell Lateral Throws

Dumbbell Lateral Throw

Rotator Cuff Exercises

Rotator Cuff Exercise 1

Exercise 1
Start by lying on your stomach and put your arm out at shoulder level with your elbow bent at 90° and your hand down. Keep your elbow bent, and slowly raise your hand. Stop when your hand is level with your shoulder. Lower the hand slowly. Repeat the exercise until your arm is tired. Then do the other arm.

Rotator Cuff Exercise 2

Exercise 2
Lie on your side and put one arm above your head. Keep your other arm at your side with your elbow bent to 90° and the forearm resting against your stomach, palm down. Roll your shoulder out, raising the forearm until it's level with your shoulder. Lower the arm slowly. Repeat the exercise until your arm is tired. Then do the other arm.

Rotator Cuff Exercise 3

Exercise 3
Lie on your side put one arm along the upper side of your body. Bend your other elbow to 90 degrees. Keep the forearm resting on the bench. Now roll your shoulder in, raising your forearm up to your chest. Lower the forearm slowly. Repeat the exercise until your arm is tired. Then do the the other arm.

Rotator Cuff Exercise

Exercise 4
In a standing position, start with your arm halfway between the front and side of your body, thumb down. (You may need to raise your other arm for balance.)Raise your arm until almost level (about a 45° angle). (Hint: This is like emptying a can.) Don't lift beyond the point of pain. Slowly lower your arm. Repeat the exercise until your arm is tired. Then do the other arm.