Shoulder Exercises

Stand up straight, with your feet shoulder width apart. Pick up a barbell and hold it at shoulder level with your palms facing forward. Your hands should be holding the barbell at greater than shoulder width apart and create a 90-degree angle between your forearms and upper arm.
Push the barbell directly up and locking your arms. This is your starting position.
Slowly lower the bar as you inhale, reaching shoulder level.
After a brief pause, raise the bar, exhaling as you do.
Repeat for as many repetitions as required.

Stand up straight, with your feet shoulder width apart. With a dumbbell in each arm, hold the dumbbells at shoulder level with palms facing forward. This is your starting position.
Push the dumbbells upward until your arms are fully extended.
After a brief pause, return to the starting position.
Repeat for as many repetitions as required.

Set the smith machine barbell at waist height and load the weight.
Facing away from the bar, step backwards into it, grasping it in your hands either side of you with your palms facing backwards. Unhook the barbell and let it hang on your hands under its own weight. Stand up straight and look forward. This is your starting position.
Raise your shoulders up, focusing on contracting your traps and trying to touch your shoulders to your ears.
At the top of the movement, hold the contraction for a full second before slowly returning to the starting position.
Repeat for as many repetitions as required.

Select a weight and adjust the height of the seat to suit you. Sit up straight, hold the handles and push your chest into the pad. This is your starting position.
Begin the movement by spreading your arms apart until your arms are parallel with your torso. Focus on contracting the back of your shoulders.
Pause for a moment then slowly return to the starting position.
Repeat for as many repetitions as required.

Select a weight and adjust the height of the seat to suit you. Sit up straight and and hold the handles. This is your starting position.
Lift the handles, extending your hands fully upward.
After a brief pause, slowly return to the starting position.
Repeat for as many repetitions as required.

Stand with your feet about shoulder width apart, holding a dumbbell in each hand with palms facing into the front of your thighs. Lean forward at your hips and bend your knees keeping your back straight. This is your starting position.
Keeping your elbows slightly bent, raise the dumbbells up and to the side focusing on contracting the back of the shoulders. Raise the dumbbells until your arms are parallel to the floor.
Pause for a moment at the top of the motion then slowly return to the starting position.
Repeat for as many repetitions as required.

Stand with your feet about shoulder width apart, holding a dumbbell in each hand with palms facing into the sides of your thighs. This is your starting position.
While keeping your body stationary, raise your arms simultaneously a slight bend in your elbows, keeping your palms facing downward. Raise the dumbbells to just over the shoulder height.
Pause for a moment at the top of the motion then slowly return to the starting position.
Repeat for as many repetitions as required.

Stand with your feet about shoulder width apart, holding a dumbbell in each hand with palms facing into the front of your thighs. This is your starting position.
Raise your shoulders up, focusing on contracting your traps and trying to touch your shoulders to your ears.
At the top of the movement, hold the contraction for a full second before slowly returning to the starting position.
Repeat for as many repetitions as required.

Stand up straight with your chest out, holding a barbell (or EZ bar) in your arms with an overhand grip and your palms facing backward. Your hands should be shoulder width apart on the barbell. This is your starting position.
Raise your shoulders up, focusing on contracting your traps and trying to touch your shoulders to your ears.
At the top of the movement, hold the contraction for a full second before slowly returning to the starting position.
Repeat for as many repetitions as required.

Stand with your feet about shoulder width apart, holding a dumbbell in each hand with palms facing into the front of your thighs. This is your starting position.
While keeping your body stationary, lift both your hands with a slight bend in your elbow, keeping your palms facing downward. Raise the dumbbells to just over shoulder height.
Pause for a moment at the top of the motion then slowly return to the starting position.
Repeat for as many repetitions as required.