Impersonal Trainers

A blog for fitness, nutrition, and motivation.

Archive for Shoulders – 14 Exercises

Reverse Exercise Band Woodchop on Exercise Ball


1. Start by sitting on a ball and reaching down and grabbing your band.

2. Keeping your arms straight rotate your body and raise your arms up towards the opposite shoulder.

3. Return to the starting position and repeat for the desired repetitions.

4. Complete same movement with the other side.

Seated Internal Band Rotation on Exercise Ball


1. Start by sitting on a resistance ball and hold the band with your inside hand.

2. The band should be secured level with your hand.

3. Keeping your elbow tucked at your side rotate the band in and towards your body.

4. Make sure your elbow does not leave your side and return to the start position and repeat.

Dumbbell Shrugs


1) Stand with your legs about shoulder width apart and hold a dumbbell in each hand with your palms facing in toward your body.

2) Allow the dumbbells to hang at your sides so that your arms are fully extended.

3) To execute this movement, simply shrug your shoulders while keeping your arms completely straight.

4) Be sure that you hold your shoulders in the shrug position for a one-count at the top of the movement.

5) Return to the start position and repeat for the desired amount of repetitions.

Seated Dumbbell Side Arm Raise


1) Sit at the end of or straddle a flat bench.

2) Grasp a dumbbell in each hand, allowing the dumbbells to hang down at your sides with your palm facing in toward your body.

3) Simultaneously raise the dumbbells by bringing the backs of your hands to the ceiling, keeping your arms as straight as possible throughout the movement.

4) Bring your arms to a point that is parallel to the floor.

5) Hold for a one-count.

6) Return to the start position and repeat for the desired repetitions.

Standing Dumbbell Forward Arm Raise


1) Stand with your feet about shoulder width apart.

2) Hold a dumbbell in each hand letting your arms hang straight down and your thumbs facing in toward one another.

3) Simultaneously raise one the dumbbells upward to where your arms become parallel to the ground.

4) Pause for a one-count at the top of the movement.

5) Slowly return to the start position and repeat.

Standing Dumbbell Flies


1) Stand with your feet approximately shoulder width apart and grasp a dumbbell in each hand, allowing the dumbbells to hang down at your sides.

2) Your palms should face in toward your body.

3) Simultaneously raise the dumbbells, by bringing the backs of your hands to the ceiling.

4) Keep your arms slightly bent throughout the movement.

5) Bring your arms to a point that is parallel to the floor, hold for a one-count.

6) Return to the start position and repeat for the desired repetitions.

Standing Shoulder Press on Bowflex or Similar Weight-Lifting Machine (or Dumbbells)


1) Grasp the hand grips (or dumbbells) so the cables are in line close to the front of your forearms and palms face forward.

2) Stand with feet firmly planted on floor, knees slightly bent.

3) Keep chest up, abs tight and maintain a slight arch in the low back.

4) Raise the hand grips (or dumbbells) to head level so your elbows are equal to shoulder level, keeping the palms facing forward.

5) Straighten your arms slowly over your head, focusing on moving your elbows up and inward toward your ears.

6) Slowly return to the start position, keeping tension on the front shoulder muscles throughout the motion.