Shoulder Strengthening Exercises

Here is a complete list of shoulder's muscles strengthening exercises with images and complete text.

If you have any questions or would like to speak to Umer physio, please don't hesitate to call me on +92-321-2227533 or email me at: support@umerphysio.co.cc.

Umer Physio

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Alternating Front Arm Raise

This exercise shapes the front of the shoulder.

Equipment
Dumbbells.

Exercise Technique
1. Stand with knees slightly bent, shoulders relaxed and abdominal muscles contracted.
2. Hold dumbbells at your side with palms facing in.
3. Keeping arm straight (with elbow just slightly bent) raise it to shoulder level.
4. Return to starting position and repeat with other arm. This counts for one repetition.

Performance Tips
1. Keep elbows slightly bent throughout exercise. Lifting with overextended elbows can cause elbow pain.
2. Avoid leaning back when you lift the weight. Keep abdominal muscles tight.
3. Exhale when you lift; inhale when you lower.
4. The anterior deltoid is a small muscle. Use light dumbbells.
5. Option: Alternate arms by lowering one arm as you simultaneously lift the other.

Repetitions
Do 10 to 12 repetitions.


External Rotator Cuff with Dumbell

This exercise is a must for anyone who plays a sport that requires repeated overhead movements like tennis, basketball or swimming. It is also beneficial to people who have experienced shoulder injuries in the past. It strengthens the internal rotator muscle of the "rotator cuff", a group of four muscles that encircle the shoulder joint like a cuff.

Equipment
A dumbbell, an exercise mat.

Exercise Technique

  1. Lie on your side with your top arm bent at a ninety-degree angle with the dumbbell touching the floor. Use your other arm as a pillow for your neck.
  2. Without moving any other part of your body, rotate the arm until it is parallel to the floor with the palm facing down.
  3. Do the desired number of repetitions, then switch to the other side.

Performance Tips

  1. Use a light weight even though you are used to lifting heavy weights for your shoulders. The rotator cuff muscles are small.
  2. Keep your torso steady and don't move your upper arm as you rotate the lower arm to face parallel to the floor.

Repetitions
Do twelve to fifteen repetitions. Do one or two sets.

External Rotator Cuff with Rubberband

This exercise is a must for anyone who plays a sport that requires repeated overhead movements like tennis, basketball, golf or swimming. It is also beneficial to people who have experienced shoulder injuries in the past. It strengthens the external rotator muscles of the “rotator cuff”, a group of four muscles that encircle the shoulder joint like a cuff.

Equipment:
You can use brand name exercise rubber bands or homemade exercise rubber bands. Surgical tubing can be bought at drugstores or rubber bands for slingshots can be bought at hardware stores.

Exercise:

• The rubberband should be hooked around a post, tied around a locked doorknob or held by a partner on your left side.
• Hold the rubberband with your right hand and your arm bent at a ninety-degree angle.
• Without moving any other part of your body, especially your elbow, move your arm away from your body.
• Slowly return to starting position. Do the desired number of repetitions. Then switch to the other side.

Performance tips:

• Use a light resistance even though you are used to lifting heavy weights for your shoulders. The rotator cuff muscles are small.
• Keep your torso steady and don’t move your elbow as you bring your hand away from your body.
• Keep your legs shoulder width apart and knees slightly bent if you feel you need more stability.

Repetitions:
You only need one set of 12 to 15 repetitions. 



Incline Side-Lying Raise

Strengthens the middle muscle of the shoulders (middle deltoids).

Equipment
Incline gym bench and dumbbells.

Exercise Technique:

  1. Sit on a 45-degree incline gym bench, and then lie on your side with your bent arm underneath your head.
  2. If your feet don't reach the floor, place them on another bench or gym stool.
  3. Hold a dumbbell with your other hand. Keep your arm straight and let the dumbbell rest on your thigh with the palm down.
  4. Keep your abdominals tight and your body stabilized as you raise the arm to about 60-degrees.
  5. Slowly lower back to starting position.

Performance tips:

  1. This is an advanced exercise, which should only be performed if you are able to get your body into the proper position.
  2. Keep the body sideways without rolling forward or backward with abdominal and lower back muscles tight throughout the exercise.
  3. Don't try to bring your arm any higher than 60-degrees. Because of the position of the incline bench, your muscle is already working through its full range of motion.
  4. Move slowly and with control. Avoid rapid, jerky movements.

Repetitions:
If you want to build the muscle behind the shoulders - use a weight heavy enough that you can only finish eight repetitions before your muscles get fatigued. Rest. Do one or two more sets.

If you only want definition in the shoulders - use a light to moderate weight that allows you to finish 15 repetitions before your muscles get tired. Rest. Do one or two more sets. 


Internal Rotator Cuff with Dumbell

This exercise is a must for anyone who plays a sport that requires repeated overhead movements like tennis, basketball or swimming. It is also beneficial to people who have experienced shoulder injuries in the past. It strengthens the internal rotator muscle of the "rotator cuff", a group of four muscles that encircle the shoulder joint like a cuff.

Equipment
A dumbbell, an exercise mat and a rolled-up towel or small pillow for the head.

Exercise Technique

  1. Lie on your side with your bottom arm bent at a ninety-degree angle.
  2. Without moving any other part of your body, rotate the arm towards you.
  3. Do the desired number of repetitions, then switch to the other side.

Performance Tips

  1. Use a light weight even though you are used to lifting heavy weights for your shoulders. The rotator cuff muscles are small.
  2. Keep your torso steady. Don't roll backwards when you rotate your arm inward.

Repetitions
Do twelve to fifteen repetitions. Do one or two sets.

Internal Rotator Cuff with Rubber Band

This exercise is a must for anyone who plays a sport that requires repeated overhead movements like tennis, basketball, golf, or swimming. It is also beneficial to people who have experienced shoulder injuries in the past. It strengthens the internal rotator muscles of the “rotator cuff”, a group of four muscles that encircle the shoulder joint like a cuff.

Equipment:
You can use brand name exercise rubber bands or homemade exercise rubber bands. Surgical tubing can be bought at drugstores or rubber bands for slingshots can be bought at hardware stores.

Exercise:

• The rubber band should be hooked around a post, tied around a locked doorknob or held by a partner on your left side.
• Hold the rubber band with your left hand and your arm bent at a ninety-degree angle.
• Without moving any other part of your body, especially your elbow, move your arm toward your body.
• Slowly return to starting position. Do the desired number of repetitions. Then switch to the other side.

Performance tips:

• Use a light resistance even though you are used to lifting heavy weights for your shoulders. The rotator cuff muscles are small.
• Keep your torso steady and don’t move your elbow as you bring your hand away from your body.
• Keep your legs shoulder width apart and knees slightly bent if you feel you need more stability.

Repetitions:
You only need one set of 12 to 15 repetitions.


Lateral Raise

Strengthens the front and side of the shoulders (anterior and middle deltoids)

Equipment
Dumbbells

Exercise Technique
1. Bend your arms at the side of your body.
2. Keeping the elbows bent, raise your arms sideways to shoulder height.
3. In the top position, your hands should be at the same level as your shoulders with the palms facing the floor.
4. Slowly lower back to starting position.

Performance Tips
1. Start the movement by contracting the muscles at the side of the shoulder instead of swinging the arm up from the dumbbells.
2. Maintain good posture throughout the execution of the exercise.
3. Keep elbows bent to avoid strain in the elbow joint.
4. Avoid lifting the arms higher than shoulder level as you can irritate nerves and ligaments in the shoulder joint.
5. Exhale as you lift; inhale as you lower.

Repetitions
10 to 15 repetition

One Arm Lateral Raise

Strengthens the middle portion of the deltoids or shoulders. Since it is one-sided, it also challenges the core muscles.

Equipment
Dumbbells

Exercise Technique
1. Stand with feet just slightly apart with one hand on your hip and a dumbbell in the other hand.
2. Raise your arm to shoulder level.
3. Return to starting position.
4. Do the desired number of repetitions. Repeat on the other side.

Performance Tips
1. Do not raise your arm higher than shoulder level to avoid injury to the shoulder joint.
2. Lightly contract your torso muscles to stabilize yourself as you raise and lower your arm.
3. Exhale when you raise arm up; inhale when you lower arm down.

Repetitions
Twelve to fifteen repetitions.


One-Sided Lateral Raise with Dumbbell

Strengthens the middle portion of the deltoids or shoulders. Since it is one-sided, it also challenges abdominal muscles

Equipment
Dumbbells.

Exercise:

  1. Stand with feet just slightly apart with one hand on your hip and a dumbbell in the other hand.
  2. Raise your arm to shoulder level.
  3. Return to starting position.
  4. Do the desired number of repetitions. Repeat on the other side.
Performance tips
  1. Do not raise arm higher than shoulder level to avoid injury to the shoulder joint.
  2. This version has the arm but elbow slightly bent. If it is more comfortable for you, bend the elbow at a ninety-degree angle.
  3. Lightly contract your torso muscles to stabilize yourself as you raise and lower your arm.

Repetitions:
One or two sets of twelve to fifteen repetitions.


Overhead Dumbbell Press


Strengthens the front of the shoulders (anterior deltoid) and the upper back (upper trapezius). There is also some benefit for the back of the upper arms (triceps).

Equipment:
Dumbbells

Exercise:

  1. With a dumbbell in each hand, stand with shoulder-width apart. Keep the knees slightly bent.
  2. Raise the dumbbells to the sides of your shoulders with the palms facing front. Your elbows should be close to the body, pointing down. The top of the dumbbells should be about level with the tops of your shoulders.
  3. Take a breath, hold it and keep our abdominals tight then smoothly lift the dumbbells overhead till your arms are straight with the elbows just slightly bent. Exhale as soon as you pass the hardest part of the lift. (Holding your breath for just a split-second as you start the lift gives support to your spine).
  4. Slowly lower the dumbbells to starting position.
Performance tips:
  1. Your arms are straight in the ending position but be sure that you are not locking your elbow joint.
  2. Do not allow the dumbbells to drift forward or backward in the ending position.
  3. In the uppermost position, your elbows should be next to your ears, not in front of them.
  4. Keep your abdominals tight and do not allow your lower back to arch to lift the dumbbells up.
  5. If you have ever had any kind of shoulder joint problem, avoid this exercise.

Repetitions:
To increase the size of the muscle, use a weight heavy enough to get you tired after only eight repetitions. Rest. Do one or two more sets. To tone and add definition to your shoulders, use a light to moderate weight that allows you to do 15 repetitions before the muscles get fatigued. Rest. Do one or two more
sets.




Overhead Dumbbell Press on Stability Ball

Strengthens the front of the shoulders and the upper back while challenging the “core” muscles.

Equipment
Dumbbells and a stability ball. This exercise can also be done seated on a chair or bench.

Exercise
1. Sit on a stability ball with both feet flat on the floor.
2. Raise the dumbbells to the sides of your shoulders with the palms facing front.
3. Take a breath, hold it and keep your abdominals tight then smoothly lift the dumbbells overhead till your arms are straight with the elbows just slightly bent. Exhale as soon as you pass the hardest part of the lift. (Holding your breath for just a split-second as you start the lift gives support to your spine).
4. Slowly lower the dumbbells to the starting position.

Performance Tips
1. Your arms are straight in the overhead position but be sure that you are not locking your elbow joint.
2. Do not allow the dumbbells to drift forward or backward in the overhead position.
3. In the uppermost position, your elbows should be next to your ears, not in front of them.
4. Keep your abdominals tight and do not allow your lower back to arch to lift the dumbbells up.
5. If you have chronic shoulder joint or lower back problems, avoid this exercise.

Repetitions
12 to 15 repetitions.



Prone Middle and Lower Back Strengthener

Strengthens muscles behind the shoulders, between shoulder blades, and in the lower back.

Equipment:
Exercise mat

Exercise Technique:

1. Lie on your stomach (this is called the prone position) with your face an inch or two off the mat, your arms bent at the elbows with your hands beside your face, and your legs straight and together. This is your starting position.

2. Lift or curl your upper body by contracting the muscles in your lower back. Simultaneously squeeze the muscles between the shoulder blades moving your elbows backwards.

3. Lower down to starting position.

Performance tips:

1. Focus on lengthening and elongating your spine before curling your torso. Do this by imagining a string pulling you forward from the center of your head.

2. Inhale as you curl up. Exhale as you lower down.

Repetitions:

Do 5-10 repetitions


Prone Opposite Arm and Leg Lift on Stability Ball

This is an all-around strengthener for the muscles at the back of the body – back of the shoulders, lower back, buttocks, and hamstrings.

Equipment
Stability ball.

Exercise Technique
1. Kneel down with the ball in front of you.
2. Place your stomach on the ball and roll forward until you have both hands on the floor. Your legs should be straight behind you on your toes. Keep your legs a little wider than hip width for better balance.
3. Lift your right arm and left leg up to hip level.
4. Slowly lower down.
5. Do the desired number of repetitions then switch sides.

Performance Tips
1. Exhale as you lift; inhale as you lower down.
2. Look down at the floor but keep your neck in line with your spine.
3. Lift and lengthen.
4. Make sure to contract your buttocks muscles as you lift your leg to protect your back.


 Repetitions
· Do 10 repetitions alternating sides.
· Hold for 10 seconds. Do three sets on each side.

Prone Overhead Lift

This exercise strengthens the muscles in the rear of your shoulders as well as your middle and lower back. Strong muscles in these areas improve your posture and can help relieve aches and pains associated with sitting at a desk for long periods.

Equipment
Stability ball or gym bench. Dumbbells are optional.

Exercise Technique
1. Lie face down on a stability ball with your legs apart. Your head and shoulders will be off the edge and your arms hanging down.
2. Squeeze your shoulders blades together and raise your arms with the palms together to shoulder level.
3. Hold the position for one or two seconds.
4. Slowly lower the arms down.

Performance Tips
1. Since these muscles tend to be weak in most people, don’t use dumbbells until you are stronger.
2. Make sure your head stays in line with your spine. Avoid bending your head down or looking up.
3. If you need help with balance, stabilize by putting your feet against a wall.
4. Exhale when you lift the arms; inhale when you lower them down.

Repetitions
Twelve to fifteen repetitions.


Prone Pillow Lift

This exercise strengthens the muscles behind and between your shoulders and also the muscles in your lower back. These muscles are usually weak from the bad habit of slouching forward as we sit down. strengthening these muscles will open up the chest and improve your posture.

Equipment:
A pillow and dumbbells

Exercise techniques:

  1. Lie face down with a pillow underneath your waist.
  2. Your legs should be straight behind you in a relaxed position.
  3. With a dumbbell in each hand, bend your elbows at shoulder level. Palms should be facing down.
  4. Keep your buttocks tight to maintain your position - hips on the pillow, head and neck aligned with your spine.
  5. Start the movement by squeezing your shoulder blades together. Your elbows should move back only slightly. Your torso should lift upward (only until your chest clears the floor) but keep your abdomen and hips against the pillow.
  6. Slowly return to the starting position.

Performance tips:

  1. Make sure the pillow is big enough for you to be able to lift your torso without having to arch your lower back.
  2. Keep your chin tucked in so your head remains in alignment with your spine.
  3. Always start the movement by squeezing the shoulder blades together instead of jerking your torso upward.
  4. While the exercise is meant to strengthen your lower back, please consult a physician first if you have any history of lower back pain.

Repetitions:
Use light weights (1- to 5- pound dumbbells). Do 8 to 12 repetitions. 


Rear Deltoid with Rubberband

This strengthens the rear deltoids or muscles at the back of the shoulders as well as the middle trapezius and rhomboids or muscles in between the shoulder blades. People with rounded-shoulders or a stooped posture will benefit from this exercise.

Equipment
Chair/stool, rubberband and doorknob/post. You can purchase specially made exercise rubberbands at sporting good stores or make your own by buying rubberbands used for slingshots or pipe-tying at a hardware store or market. Always check your rubberband for tears before using it.

Exercise Technique

  1. If you are at the gym, loop the rubberband around the post of a strength machine. Position yourself on a stool or stand up so you are holding the rubberband with both arms at shoulder level.
  2. If you are at home, loop the rubberband around a house post or double loop it around a locked doorknob.
  3. Hold your arms slightly wider than shoulder-width with your elbows slightly bent and your shoulder blades lightly squeezed together.
  4. Pull your arms backwards until your elbows are slightly past the sides of your body. Do this by contracting the muscles at the back of your shoulders and between your shoulder blades.
  5. Return to the starting position.

Performance Tips

  1. When returning to the starting position, continue to maintain tension in the rubberband and keep your shoulder blades lightly squeezed together.
  2. Exhale as you pull your arms towards you and inhale as you return to the starting position.
  3. Keep your body steady throughout the exercise.

Repetitions
One set of eight to twelve repetitions. Do one to three sets if you want to.


Rubber Band Pullback on Stability Ball

This exercise strengthens the muscles at the back of the shoulders and between the shoulder blades.

Equipment
Stability ball (use a chair as a substitute or do the exercise standing up) and rubber band (use imported exercise bands/tubes or substitute a four-foot long rubber band used for slingshots or tying pipes bought in the local market or hardware).

Exercise Technique
1. Sit down on the ball with your feet flat on the floor.
2. Loosely wrap the ends of the rubber band around your hands until you have the right amount of resistance or tension.
3. Start with both arms in front of you. Keep elbows slightly bent.
4. Using your right arm as the “anchor arm”, pull backwards with the left arm until your elbow is slightly past your shoulder joint.
5. Return to the starting position.
6. Do the desired number of repetitions on one side, then do the other.

Performance Tips
1. Keep your torso steady as you pull back with rubber band. Do not allow your waist to rotate.
2. Start the movement by contracting the muscles at the back of your shoulders and between your shoulder blades rather than just pulling with your hand.
3. Exhale as you pull back; inhale as you return to the starting position.
4. To increase the resistance, use two bands.

Repetitions
Do 12 to 15 repetitions.

Side Arm Raise with Ruberband

This strengthens the front and middle deltoids or muscles at the front and side of the shoulders. People with narrow shoulders will benefit from this exercise

Equipment
Three to five feet long rubberbands that you can purchase at sporting good stores. You can make your own by buying rubberbands used for slingshots at a hardware store or market. You can also use surgical tubing, which you can buy at a drugstore. If you need to shorten the band for more tension, make sure to loop it loosely around your hand. Always check your rubberband for tears before using it. As you get stronger, you can use two rubberbands instead of one.

Exercise technique
1. Stand with legs shoulder width apart.

2. Hold both ends of the rubberband with arms straight down in front of your thighs.

3. Keep the left arm steady as the "anchor", tighten up abdominal muscles, and pull the rubberband to shoulder level with the right arm. Your palm should be facing the floor.

4. Slowly return to the starting position.

5. Do the desired number of repetitions. Repeat on the other arm.

Performance tips
1. Keep your elbows slightly bent and your shoulder blades lightly squeezed together.

2. Pull the rubberband up to shoulder level by using the contraction of your shoulder muscle not by jerking on the band.

3. Exhale as you pull on the band and inhale as you return to the starting position.

4. When returning to the starting position, continue to maintain tension in the rubberband.

5. Avoid bringing the hand or elbow higher than the shoulder as this can cause injury to the shoulder joint.

Repetitions
One set of eight to twelve repetitions. Do one to three sets if you want to.

Seated Shoulder Press with Rubberband

Strengthens the front and middle part of the shoulders (anterior and middle deltoid)

Equipment
One pair of three to five feet long rubberbands that you can purchase at sporting good stores. You can make your own by buying rubberbands used for slingshots at a hardware store or market. You can also use surgical tubing, which you can buy at a drugstore. If you need to shorten the band for more tension, make sure to loop it loosely around your hand. Always check your rubberband for tears before using it. As you get stronger, you can use two rubberbands instead of one.

Exercise:
  1. Sit on end of the rubberband. Hold the other end with your thumb facing your body.
  2. Exhale as you press upward with the band.
  3. Inhale as you lower the arm back to starting position. Stand with your legs shoulder-width apart and knees slightly bent while facing your partner. You will need only one rubber band between you and your partner.

Performance Tips


    2. Make sure to sit firmly on top of the rubberband, otherwise it will snap out from under you when you press upward.
  2. Avoid locking or jerking your elbows straight.
  3. If you have a history of shoulder pain, avoid this exercise.

Repetitions
Do 10 to 15 repetitions. Do another one or two sets if you want to.  


Side Arm Raise


Strengthens the sides of the shoulders (middle deltoids).

Equipment:
Dumbbells

Exercise:

  1. The exercise can be done while standing or sitting.
  2. Stand with your feet shoulder-width apart and your arms at the side of your body.
  3. Keeping the elbows slightly bent, raise your arms sideways to shoulder height.
  4. In the top position, your hands should be at the same level as your shoulders with the palms facing the floor. Slowly lower back to starting position.

Performance Tips:

  1. Start the movement by contracting the muscles at the side of the shoulder instead of swinging the arm up from the dumbbells.
  2. Maintain good posture throughout the execution of the exercise.
  3. Keep elbows slightly bent to avoid strain in the elbow joint.
  4. Avoid lifting the arms higher than shoulder level as you can damage nerves and ligaments in the shoulder joint.

Repetitions:
If you want to broaden the shoulders - use a weight heavy enough that you can only finish eight repetitions before your muscles get fatigued. Rest. Do one or two more sets. If you only want definition in the shoulders - use a light to moderate weight that allows you to finish 1 5 repetitions before your muscles get tired. Rest. Do one or two more sets. 



Side Arm Raise on Stability Ball

This exercise strengthens the front and sides of the shoulder. It also challenges the trunk muscles, which have to stabilize your body.

Equipment:
Stability ball (or chair/gym bench) and a pair of dumbbells.

Exercise:
1. Sit on the ball with your feet shoulder-width apart and your arms at the side of your body.
2. Keeping the elbows bent, raise your arms sideways to shoulder height.
3. In the top position, your hands should be at the same level as your shoulders with the palms facing the floor.
4. Slowly lower back to starting position.

Performance Tips:
1. Start the movement by contracting the muscles at the side of the shoulder instead of swinging the dumbbells.
2. Exhale as you lift the dumbbells; inhale as you lower them down.
3. Maintain good posture throughout the execution of the exercise.
4. Keep elbows bent to avoid stress in the elbow joint.
5. Avoid lifting the arms higher than shoulder level as you can damage nerves and ligaments in the shoulder joint.

Repetitions:
12 to 15 times.


Side-Lying Rear Shoulder Raise


Strengthens the back of the shoulders (rear deltoids) which is important to prevent the "round-shoulder look".

Equipment:
Gym bench (or edge of a bed with a firm mattress) and dumbbells.

Exercise:

  1. Lie sideways with knees bent on a gym bench or the edge of a bed with a firm mattress.
  2. The lower arm must be able to reach the floor to provide balance and support, preferably with the palm flat and in full contact with the floor.
  3. The top arm should bend slightly at the elbow and be positioned directly in front on the shoulder joint.
  4. Lift the arm till your elbow is in line with the side of the body by squeezing the muscle at the back of the shoulder and by leading with the little finger or the elbow.
  5. Slowly lower the arm to the starting position.

Performance Tips:

  1. This is an advanced exercise which should only be performed if you are able to get your body into the proper position.
  2. Keep the body sideways without rolling forward or backward with abdominal and lower back muscles tight throughout the exercise.
  3. Only bring the arm back backwards to where your elbow is in line with the sides of your body. If you bring it back any further, your shoulder will rotate and you can injure your shoulder joint.
  4. Move slowly and with control. Avoid rapid, jerky movements.

Repetitions:
10 to 15 repetitions


Standing One Arm Row with Twist

Strengthens the back of the shoulders, sides of the back, and the biceps while rotating the spine.

Equipment:
Dumbbells

Exercise Technique:

  • Stand with your left leg in front and the right leg behind.
  • Hold the dumbbell in your right hand. Lean forward from the hip and support your upper body with your left hand on your left thigh.
  • Contract shoulder blade and pull the dumbbell backward while simultaneously rotating the spine.
  • Slowly return to starting position.
  • Do all repetitions on one side, then the other.

Performance Tips:

  • Initiate the movement by rotating at the waist.
  • Move with control to avoid jerking the spine.
  • Keep your elbow close to your torso.

Repetitions:
Do 12 to 15 repetitions per side.


Straight Arm Shoulder
Extension with Rubber band

Firms and tightens muscles at the back of shoulders (rear deltoids) and sides of upper back (latissimus dorsi).

Equipment
Exercise mat and rubber band

Exercise Technique

  • Sit down on the mat with knees bent, feet flexed, and rubberband hooked around the arches of your feet.
  • Keep your straight arms wider than shoulder width with palms facing backwards and knuckles facing downwards.
  • Pull the rubberband backwards a few inches by bringing your shoulder blades together.
  • Slowly return to starting position. Do the desired number of repetitions.
Performance Tips
  • Initiate the movement by squeezing your shoulder blades together rather than just pulling on the rubber band with your hands.
  • You should feel the muscles contracting in the sides of your upper back. The movement in this exercise is subtle. Don't expect to move your arms backwards with a large range of motion.
  • Pay special attention to the positioning of your hands and wrists. Keep your knuckles facing the mat so that your wrist stays in a straight alignment with your forearm. If your wrist bends as you do the exercise, you will place unnecessary stress on your wrist joint.
  • Watch that you don't lean forward with your head as you pull backwards with the rubberband.

Repetitions

Do 10 to 12 repetitions


Thirty-degree Bent Lateral Raise


Strengthens the sides and back of the shoulders (middle and rear deltiods). The abdominal and lower back muscles are also being strengthened as stabilizers.

Equipment
Dumbbells

Exercise Technique

  1. To get into the starting position, stand with feet shoulder-width apart. Keeping abdominal and lower back muscles tight, bend your knees and hip and lean 30 degrees forward.
  2. Arms should be held in front with the dumbbells in line with the sides of the body. Arms are straight with the elbows slightly bent.
  3. Move the elbows out to the side of the body at shoulder level. Palms should now be facing the floor.
  4. Slowly return arms back to starting position.
Performance Tips
  1. This is an advanced exercise which requires strength in the abdominal and lower back muscles to keep the back straight throughout the exercise.
  2. Notice how the model is leaning forward from the hips keeping her back straight. The model is not leaning forward with a rounded spine which would be dangerous to the lower back.
  3. Even thought the picture of the starting position may suggest it, the model is not starting with the dumbbells touching each other. Start with the dumbbells in line with the sides of the body.
  4. To make the exercise a little easier, bend the elbows completely.

Repetitions
8 to 15 repetitions





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