Shoulder press machine

The shoulder press machine is a good overall shoulder exercise because it challenges all of your shoulder muscles. It also works your triceps and upper back.
Take extra caution if you’re prone to neck, elbow, or lower back problems.

Getting set
Set your seat height so the machine’s pulley is even with the middle of your shoulder. Hold on to each of the front handles. (Your palms face each other.) Pull your abdominals in tight but leave a slight, natural gap between the small of your back and the seat pad. See photo A.

The exercise
Press the handles up without locking your elbows. Lower your arms until your elbows are slightly lower than your shoulders. See photo B.

Do’s and don’ts

• DO relax your shoulders and keep them well below your ears, especially while your arms are straightened fully.
• DON’T arch your back or wiggle around in an effort to lift the weight.
  
• DON’T thrust upward with more force than necessary; this strain puts a lot of stress on your elbows.

Other options
Many shoulder machines have arms that work “independently” of each other. That is, the left and right sides aren’t connected, so each arm handles its own share of the load. If your gym has this option, we recommend that you give it a try. You’ll get the structure and support that a machine has to offer but also develop balance and uniform strength as you would with free weights.

Internal rotation

Internal rotation also targets your rotator cuff muscles and works your shoulder muscles.
Again, if these movements bother your neck, try resting your head on your outstretched arm.

Getting set
For internal rotation repetitions, switch the weight to your left hand and lie on your back. Bend your elbow so your forearm is perpendicular to the floor and your palm is facing inward.

The exercise
Lower your hand down to the floor as much as your flexibility permits, and then lift back up. Complete an equal number of repetitions with each arm. Figure 13-7 illustrates the internal rotation.

Do’s and don’ts

• DO imagine that your shoulder is the hinge of a door that’s opening and closing.
• DO perform the exercise gently and smoothly.
• DON’T tighten up your neck and face.
• DON’T throw the weight up.
• DON’T force the weight farther than your natural flexibility allows.

Other options
Traffic cop (harder): Hold a weight in both hands and stand with your feet as wide as your hips. Bend your elbows and raise your arms up to shoulder height (in the classic stick-em-up position). Keeping your elbows still, rotate your forearms down until your palms are facing behind you and then rotate back up to the start.

External rotation

External rotation focuses on your rotator cuff muscles, but these exercises also work your shoulder muscles.
If these movements bother your neck, try resting your head on your outstretched arm.

Getting set
Holding a dumbbell in your right hand, lie on the floor on your left side. Bend your right elbow to a 90-degree angle and tuck it firmly against your side so your palm faces downward. Pull your abdominals in. Bend your left elbow and rest the side of your head in your left hand or lie on your outstretched left arm.

The exercise
Keeping your right elbow glued to your side, raise your right hand as far as you comfortably can (the distance depends on your flexibility). Slowly lower the weight back toward the floor. Complete an equal number of repetitions with each arm. Figure shows the external rotation.

Do’s and don’ts

• DO imagine that your shoulder is the hinge of a door that’s opening and closing.
• DO perform the exercise gently and smoothly.
• DON’T tighten up your neck and face.
• DON’T throw the weight up.
• DON’T force the weight farther than your natural flexibility allows.

Other options
Traffic cop (harder): Hold a weight in both hands and stand with your feet as wide as your hips. Bend your elbows and raise your arms up to shoulder height (in the classic stick-em-up position). Keeping your elbows still, rotate your forearms down until your palms are facing behind you and then rotate back up to the start.

Back delt fly

The back delt fly is an excellent move for strengthening the back of the shoulders and upper back and for improving your posture.

Getting set
Hold a dumbbell in each hand and sit on the edge of a bench. Lean forward from your hips so your upper back is flat and above parallel to the floor (if you can, support your chest against your knees). Let your arms hang down so your palms are facing each other with the weights behind your calves and directly under your knees. Pull your chin back and in and draw your abdominals inward. See photo A.

The exercise
Raise your arms up and out to the sides, bending your elbows a few inches as you go until your elbows are level with your shoulders. Squeeze your shoulder blades together as you lift. Slowly lower your arms back down. See photo B.

Do’s and don’ts

• DO keep your chin tilted slightly toward your chest throughout the motion so your head and neck don’t drop forward.
• DO lean forward from your hips instead of rounding your back.
• DON’T allow the rest of your body to move as you do the exercise.

Other options

• Back delt row: Use the same starting position except orient your palms backward. As you lift the weights, you need to bend your elbows more than in the basic version.
• Cable back delt fly: If you have a history of neck pain, try the cable back delt fly version. Set the cable on the setting closest to the floor; hook up a horseshoe handle. Kneel alongside the cable tower and grasp the handle in the hand that’s farthest away from the tower. (The cable passes underneath your body.) Squeeze your shoulder blade and lift your arm up to the side, as in the basic version. Do the same number of reps with each arm.
• Standing back delt fly: Do the same exercise while standing with your feet placed as wide as your hips. Lean forward so that your torso forms a 45-degree angle with the floor. Keep your abs pulled in to protect your lower back and resist any rocking movement.

Front raise

The front raise isolates the front portion of your shoulder muscles. Use caution if you have a history of lower back or neck discomfort.

Getting set
Hold a dumbbell in each hand and stand up tall with your feet as wide as your hips. Let your arms hang down at your sides — elbows relaxed and palms facing back. Stand up tall, pull your abdominals in, and relax your knees. See photo A.

The exercise
Raise your right arm up to shoulder height and then lower it back down. Then do the same with your left arm. Continue alternating until you complete the set. Or, for more of a challenge, do all your reps with one arm and then the other. See photo B.

Do’s and don’ts

• DO keep your elbows slightly bent as you perform the exercise.
• DON’T arch, lean back, or wiggle around in an effort to lift the weight.
• DON’T lift your arm above shoulder height.

Other options

• Palms-up front raise: Turn your palm up and do the exercise exactly as it’s described in the basic front raise. Try this version if you’re prone to shoulder or rotator cuff injuries.
  
• Diagonal front raise (harder): When the dumbbell is at shoulder height, move your arm a few inches in until the weight is in front of the top of your chest. Skip this version if you have chronic shoulder problems.
• Seated front raise (harder): Perform the front raise sitting on a bench with a back support; this position removes any possibility of cheating!
• Lying front raise (harder): Lie on your stomach on a bench holding a dumbbell in each hand, arms straight in front of you (or slightly out to the side), palms facing in and thumbs up. Raise the dumbbells as high as you comfortably can but no higher than shoulder level. You’ll have to use a much lighter weight for this version of the exercise. You can also incline the bench and do the same exercise.

Lateral raise

The lateral raise works the center of your shoulder muscles. Make sure that you use stellar technique if you have neck or lower back problems.

Getting set
Hold a dumbbell in each hand and stand up tall with your feet as wide as your hips. Bend your elbows a little, turn your palms toward each other, and bring the dumbbells together in front of the tops of your thighs. Pull your abdominals in. See photo A .

The exercise
Lift your arms up and out to the side until the dumbbells are just below shoulder height. Slowly lower the weights back down. It may help to imagine that you’re pouring two pitchers of lemonade on the floor in front of you. See photo B.

Do’s and don’ts

• DO lift from the shoulders; in other words, keep your elbows stationary.
• DON’T arch your back, lean backward, or rock back and forth to lift the weights.
• DON’T raise the weights above shoulder height.

Other options
Bent-arm lateral raise (easier): Start with your arms bent at a 90-degree angle, palms facing each other, and the dumbbells in front of your body. Keeping your elbows bent at 90 degrees throughout the motion, lift the weights until your elbows are at shoulder height. The bent-arm lateral raise exercise doesn’t give your shoulders quite as good a workout as the basic version, but if you have weak shoulders or a history of shoulder problems, you can do this modified version of the lateral raise exercise.
Seated lateral raise: For a change of pace, perform the lateral raise exercise sitting on a bench, starting with your arms hanging straight down at your sides, elbows slightly bent.
Thumbs-up lateral raise (easier): Do this movement with your palms facing forward and your thumbs pointing upward. This version places the least stress on your rotator cuff muscles and is often used in physical therapy.

Dumbbell shoulder press

The dumbbell shoulder press targets the top and center of your shoulder muscles. This exercise also works your upper back and triceps. Use caution if you have lower back, neck, or elbow problems.

Getting set
Hold a dumbbell in each hand and sit on a bench with back support. Plant your feet firmly on the floor about hip-width apart. Bend your elbows and raise your upper arms to shoulder height so the dumbbells are at ear level. Pull your abdominals in so there’s a slight gap between the small of your back and the bench. Place the back of your head against the pad. See photo A.

The exercise
Push the dumbbells up and in until the ends of the dumbbells are nearly touching directly over your head and then lower the dumbbells back to ear level. See photo B.

Do’s and don’ts

• DO keep your elbows relaxed at the top instead of locking them.
• DO stop lowering the dumbbells when your elbows are at or slightly below shoulder level.
• DON’T let your back arch a great degree off the back support.
• DON’T wiggle or squirm around in an effort to press the weights up.

Other options
Palms-in dumbbell press (easier): Do this exercise with your palms facing each other. This position allows your wrists and biceps muscles to help execute the movement.