SHOULDER

Name of the exercise - Arnold press

Prime muscle - Anterior & Middle deltoid

Plan of movement - Frontal plane

Synergist (assisted muscles) - Posterior deltoid, Supraspinatus ,Triceps Brachii,Trapezius (Middle & Lower) & Serratus Anterior.

Stabilizer muscles - Upper Trapezius, Levator Scapulae

Movement - Shoulder abduction & External rotation

Force - Push

Mechanic type- Compound

Execution:

1. In a standing/seated position, feet shoulder width apart, Hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows flexed.

2. Exhale as you raise dumbbells by extending elbows; abduct and externally rotate shoulders to straight arm position. As you raise the dumbbells overhead, rotate the hands in so that the palms face forward at the top of the movement.

3. Lower to original position, elbows flexed. This is one repetition.

Cautions/Guidelines:

1. Do not lock(elbows fully extended) your arms out when you press the dumbbells overhead.

Name of the exercise - Shoulder press (barbell/dumbbell/pulley/exercise tubes)

Prime muscle - Front & middle deltoid

Plan of movement - Frontal / Transverse

Synergist (assisted muscles) - Posterior deltoid, Supraspinatus, Triceps Brachii, Trapezius(Middle & Lower) and Serratus Anterior.

Stabilizer muscles - Upper Trapezius, Levator Scapulae

Movement - Shoulder abduction/Shoulder flexion

Force - Push

Mechanic type- Compound

Execution:
1. Sit on a shoulder press bench (with a short, straight back) or a regular incline bench adjusted so the back is as straight up as possible.

2. Grasp barbell with slightly wider than shoulder width overhand grip from rack. Position bar near upper chest.

3. Exhale as you press the barbell in front (15 to 20 degree to head) until arms are extended overhead.
Return to upper chest,this is one repetition.

Cautions / Guidelines:

1. Do not lock your elbows at the top of the movement.

2. Do not hyperextend your back.

3. Do not jerk the weights up from the bottom position.

Name of the exercise - Cable front raise - dumbbell / barbell / plateexercise tubes.

Prime muscle - Anterior deltoid

Plan of movement - Frontal / Transverse

Synergist (assisted muscles) - Posterior deltoid, Supraspinatus, Triceps Brachii, Trapezius (Middle & Lower) & Serratus Anterior.

Stabilizer muscles - Upper Trapezius, Levator Scapulae & Wrist Extensors

Movement - Shoulder flexion

Force - Push

Mechanic type- Isolated

Execution:

1. Grasp a cable attachment through your legs and stand facing back to the pulley with arms at side.your feet should be shoulder width apart.Maintain a slight bend in your elbows throughout the exercise sothat your arms are straight but not quite locked.lift the weight in front your in wide arc until it is slightly higher than shoulder height.with smooth and controlled manner lower the weight.this is one repetition.

Cautions / Guidelines:

1. It can also be done with two dumbbells at the same time or a barbell.

2. Keep your arms slightly bent throughout the movement.

3. Do not swing or lean backwards to lift the weights.

Name of the exercise - Parallel bar dips

Prime muscle - Pectoralis major, pectoralis minor

Plan of movement - Frontal / Transverse

Synergist (assisted muscles) - Anterior deltoid, triceps

Stabilizer muscles - Upper Trapezius, Levator Scapulae & Wrist Extensors

Movement - Shoulder flexion

Force - Push

Mechanic type- Compound

Execution:

1. Hold yourself at arm's length above the bars.

2. Inhale as you bends your elbow slowly to 90 degree angle & allows your body to sink down to as far as possible.Return to the starting position (arms fully extended), exhaling as you complete the movement,this is one repetition.

Cautions/Guidelines:

1. The more you bend forward in decent phase, the more you work the pectorals. (Cross your feet behind your glutes).

2. The more you straighten you torso, the more you involve your triceps.

3. It is not recommended for beginner because it requires sufficient strength.

4. To increase the resistance, you can hang a dumbbell between their legs or place around their waist.

5. Distance between two bars must be arm's length.

Name of the exercise - Dumbbell Lateral raise (Cable / exercise tubes)

Prime muscle - Lateral deltoid

Plan of movement - Frontal plane

Synergist (assisted muscles) - Anterior Deltoid, Supraspinatus ,Brachialis ,Brachioradialis ,Biceps Brachii ,Trapezius Middle & Lower,Serratus Anterior, Infraspinatus and Teres Minor

Stabilizer muscles - Upper Trapezius & Levator Scapulae

Movement - Shoulder abduction

Force - Pull

Mechanic type - Compound

Execution:

1. Stand with feet shoulder width apart.Take an overhand grip on the bar with hands shoulder width apart.

2. Exhale as you pull the barbell to neck with elbows leading. Allow wrists to flex as bar rises.

3. Inhale as you lower the barbell to starting position,this is one repetition.

Cautions / Guidelines -

1. Keep your back straight throughout the movement.

2. Do not swing the barbell while pulling up.

Name of the exercise - Barbell up right rowing

Prime muscle - lateral deltoid

Plan of movement - Frontal plane

Synergist (assisted muscles) - Anterior Deltoid, Supraspinatus, Trapezius (Middle & Lower) and Serratus Anterior.

Stabilizer muscles - Upper Trapezius, wrist extensors & Levator Scapulae

Movement - Shoulder abduction

Force - Pull

Mechanic type - Compound

Execution:

1. Stand upright, with your feet about shoulder width apart and your arms hanging at your sides.

2. Hold a dumbbell in each hand, with your palms turned toward your body.

3. Exhale as you raise the dumbbells to shoulder level, keeping your elbows slightly bent.Inhale as you lower back starting position,this is one repetition.

Cautions/Guidelines:

1. Maintain elbow position fixed (slightly bent) throughout exercise.

2. Avoid external rotation of shoulder.

3. Make sure your elbows are bent & above the wrist thought the movement.

Name of the exercise - Lying lateral raise

Prime muscle - Lateral deltoid and Supraspinatus

Plan of movement - Frontal plane

Synergist (assisted muscles) - Posterior Deltoid, Trapezius, Middle & Lower, Serratus Anterior.

Stabilizer muscles - Wrist Extensors, Trapezius (Upper), Levator Scapulae

Movement - Shoulder abduction

Force - Pull

Mechanic type - Isolated

Execution:

1. Lie on side with legs separated for support. Grasp dumbbell in front of thigh with overhand grip.

2. Your shoulders should be perpendicular to the bench, the lower arm should be flexed to support you neck.

3. Exhale as you abduct your shoulder from floor to until arm is vertical. Inhale as you lower the dumbbell slowly,this is one repetition.

Cautions/Guidelines:

1. Avoid external rotation of shoulder.

2. Keep your torso stable.

Name of the exercise - Shruggs dumbell raise

Prime muscle - Lateral deltoid

Plan of movement - Frontal plane

Synergist (assisted muscles) - Posterior Deltoid, Supraspinatus, Brachialis, Brachioradialis, Biceps Brachii, Trapezius, Serratus Anterior, Infraspinatus, Teres Minor

Stabilizer muscles - Upper Trapezius, Levator Scapulae

Movement - Shoulder abduction & elbow flexion

Force - Pull

Mechanic type- Isolated

Execution:

1. Stand upright, with your feet about shoulder width apart.Grasp dumbbells with arms to side, palms facing sides of thighs.

2. Exhale as you pull dumbbells up to sides of ribs with elbows out to sides.

3. Inhale as you lower the dumbbell to starting position,this is one repetition.

Name of the exercise - Barbell Rear rows (Cable/dumbbell/smith machine)

Prime muscle - Lateral deltoid

Plan of movement - Transverse plane

Synergist (assisted muscles) - Infraspinatus ,Teres Minor ,Lateral Deltoid, Trapezius(Middle & Lower) , Rhomboids ,Brachialis & Brachioradialis

Stabilizer muscles - Erector Spinae, Hamstrings, Gluteus Maximus & Adductor Magnus

Movement - Shoulder abduction & elbow flexion

Force - Pull

Mechanic type - Compound

Execution:

1. Bend knees slightly and bend over barbell while keeping your back straight. Rest your forehead on a flat or inclined bench.Grasp the bar with a wide overhand grip.

2. Keeping upper arm perpendicular to torso, exhale as you pull barbell up toward neck until upper arms are parallel to floor.

3. Inhale as you return to starting position,this is one repetition.

Cautions/Guidelines:

1. Keep your back straight through out the movement.

2. In concentric (up) phase, avoid shoulder extension by pulling upper arm closer than perpendicular to trunk, latissimus dorsi becomes involved.

Name of the exercise - Incline bench Db rowing (cable)

Prime muscle - Posterior deltoid

Plan of movement - Transverse plane

Synergist (assisted muscles) - Infraspinatus, Teres Minor, Lateral Deltoid, Trapezius (Middle & lower) & Rhomboids

Stabilizer muscles - Triceps

Movement - Shoulder abduction

Force - Pull

Mechanic type - Isolated

Execution:

1. Sit at edge of flat bench with feet placed as close as possible beyond knees. Rest your torso on thighs. Grasp dumbbells with each hand under legs.

2. Keeping your head straight, exhale as you raise upper arms to sides until elbows are shoulder height.
Maintain upper arms perpendicular to torso and a fixed elbow position (10? to 30? angle) throughout exercise. Maintain elbows height above wrists.

3. Inhale as you lower back to starting position,this is one repetition.

Cautions/Guidelines:

1. Keep torso straight & close to horizontal.

2. In concentric (up) phase, avoid extension or internal rotation of shoulder.

3. Maintain upper arms perpendicular to torso.

Name of the exercise - Bent over lateral raise or seated lateral raise

Prime muscle - Posterior deltoid

Plan of movement - Transverse plane

Synergist (assisted muscles) - Infraspinatus ,Teres Minor,Lateral Deltoid, Trapezius Middle & Lower & Rhomboids

Stabilizer muscles - Triceps Brachii & Wrist Extensors

Movement - Shoulder abduction

Force - Pull

Mechanic type - Isolated

Execution:

1. Sit on the edge of the flat bench with legs together as close as possible,bend forward with straight back until your chest rest on thighs. Hold dumbbells below to each side, palms facing in, and arms hanging straight down.

2. Exhale as you raise upper arms to sides until elbows are shoulder height.

3. Maintain upper arms perpendicular to torso and a fixed elbow position (10? to 30? angle) throughout exercise. Inhale as you lower the dumbbell to starting position,this is one repetition.

Do not or cautions:

1. In concentric (up) phase, avoid extension or internal rotation of shoulder.

2. Maintain upper arms perpendicular to torso

Name of the exercise - Cable rowing for posterior deltoids.

Prime muscle - Posterior deltoid

Plan of movement - Transverse plane

Synergist (assisted muscles) - Infraspinatus, Teres Minor, Lateral Deltoid, Trapezius Middle & Lower, Rhomboids, Brachialis

Stabilizer muscles - Erector Spinae, Hamstrings, Gluteus Maximus, Adductor Magnus & bicep.

Movement - Shoulder abduction

Force - Pull

Mechanic type - compound

Execution:

1. Sit on seated rowing machine platform with knees slightly bent. Grasp cable handle with an overhand grip.

2. Keeping your elbows (80 to 90 degree) up out to sides, upper arm perpendicular to trunk, exhale and Pull cable handle toward neck.

3. Inhale as you go back to starting position, arms fully staright,this is one repetition.

Do not or cautions:

1. Keep your torso straight and perpendicular to floor.

Reverse Pec Dec

Prime muscle - Posterior deltoid

Plan of movement - Transverse plane

Synergist (assisted muscles) - Infraspinatus ,Teres Minor ,Lateral Deltoid, Trapezius(Middle & Lower) & Rhomboids

Stabilizer muscles - Triceps Brachii & Wrist Extensors

Movement - Transverse shoulder abdcution

Force - Pull

Mechanic type - Isolated

Execution:

1. Sit in pec deck machine facing towards its back support, your chest on machine pad.

2. Grasp handles ahead shoulder height & palms facing each other. Keep your elbows slightly bend and perpendicular to torso.

3. Exhale as you pull levers behind until elbows are just behind back.

4. Inhale as you return to starting position,this is one repetition.

Name of the exercise - hand stand push ups

Prime muscle - Front and middle Deltoid

Plan of movement - Frontal plane

Synergist (assisted muscles) - Bicep brachii, Triceps brachii, Pectoralis major (clavicle),serratus anterior.

Stabilizer muscles - Rectus abdominis , Erector spinae , Oblique , Latissimus dorsi ,Levator scapulae.

Movement - Shoulder abduction

Force - Push

Mechanic type - Compound

Execution:

1. With support of the wall stand upside down with toes touching the wall and your arms down and straight.

2. Slowly lower yourself to the ground. Once your head almost touches the ground, push yourself back up slowly until your elbows are nearly locked. This is one repetition.

Cautions / Guidelines:

1. To avoid stress neck on your neck, keep facing the wall with your head, do not look down to the floor.

Name of the exercise - Incline bench db raise

Prime muscle - Anterior deltoid

Plan of movement - Sagittal plane

Synergist (assisted muscles) - Pectorals major (Clavicle region)

Stabilizer muscles - Trapezius , Serratus anterior

Movement - Flexion

Force - Push

Mechanic type - Isolation

Execution:

1. Lay down on an incline bench with the incline set anywhere between 30 to 60 degrees. Hold two dumbbells with your arms straight and your palms facing down. The dumbbells should start about 1 inch above your thighs.

2. Slowly raise the dumbbells straight up until they are slightly above your shoulders, while keeping your elbows locked. Squeeze at the top, then lower them to the starting position and repeat.

Cautions / Guidelines:

1. Keep your head resting down against the bench and your legs on the floor.

2. You can change the bench angle to hit the muscle a little differently each time.

Name of the exercise - Cable shoulder press

Prime muscle - Front & middle deltoid

Plan of movement - Frontal / Transverse

Synergist (assisted muscles) - Posterior deltoid, Supraspinatus, Triceps Brachii, Trapezius(Middle & Lower) and Serratus Anterior.

Stabilizer muscles - Upper Trapezius, Levator Scapulae

Movement - Shoulder abduction/Shoulder flexion

Force - Push

Mechanic type- Compound

Execution:

1. Sit straight on bench/seat/ball and grasp stirups from low position cable from each side. Position elbows to sides with stirups at ear level.

2. Push stirups upward until arms are extended overhead. Return stirups to sides. This is one repetition.

Name of the exercise - HINDU PUSH UPS

Prime muscle- Pectoralis major

Plan of movement - Transverse / Sagittal plane

Synergist (assisted muscles) - Tricep

Stabilizer muscles - Middle deltoid, Bicep brachii,rectus abdominis, Oblique

Movement - Shoulder adduction

Push - Compound

Execution:

1. Take Push up position- on floor with hands slightly wider than shoulder width, feet together and back straight.

2. Slide your body forward in between your hands in control manner until your elbows get close to the wrist without resting your legs on the floor.

3. Return phase, Raise your hip to return to the starting position. This is one repetition.

Cautions/Guidelines:
1.To concentrate on shoulder, you return in same manner as you slide forward in between hands.