Banded Pace Pulls

How to Perform Banded Pace Pulls:

  • Keep your core strong and your spine neutral

  • Initiate the movement by retracting your shoulder blades (pinning your shoulder blades back)

  • Then pull the rope towards your face whilst flaring your elbows to the sides

    MAIN MUSCLE - POSTERIOR DELTOIDS

Shoulders

Banded Lateral Raises

How to Perform Banded Lateral Raises:

  • Keep your shoulder blades pinned back

  • Slight bend in the elbows

  • Laterally raise both ends of the band

  • Pause for a second when your hands get to shoulder height

  • Take it slow and controlled on the way back down

  • Make sure you keep the muscles under tension the entire time

MAIN MUSCLE - DELTOIDS

Shoulders

Banded Single Arm Lateral Raise

How to Perform Banded Single Arm Lateral Raise:

  • Keep your shoulder blades pinned back

  • Slight bend in the elbow

  • Laterally raise the band

  • Pause when your hand gets to shoulder height

  • Take it slow and controlled on the way back down

  • Make sure you keep the muscles under tension the entire time

MAIN MUSCLE - DELTOIDS

Shoulders

Banded Shoulder Press

How to Perform Banded Shoulder Press:

  • Keep your shoulder blades pinned back

  • Brace your core

  • Press the band up

  • Take it slow and controlled on the way down

  • Make sure you keep the muscles under tension the entire time

MAIN MUSCLE - DELTOIDS

Shoulders.gif

Banded Single Arm Shoulder Press

How to Perform Banded Single Arm Shoulder Press:

  • Keep your shoulder blades pinned back

  • Brace your core

  • Press the band up

  • Take it slow and controlled on the way down

  • Make sure you keep the muscles under tension the entire time

MAIN MUSCLE - DELTOIDS

Shoulders

Bench Assisted Trap 3 Raise

How to Perform Bench Assisted Trap 3 Raise:

  • Shoulder blades pinned back

  • Raise the dumbbells up (thumbs facing up) and squeeze your upper traps at the top of the movement

  • Hold the squeeze for 1-2 seconds, then repeat

MAIN MUSCLE - TRAPEZIUS

Trapezius.gif

Kneeling Single Arm Landmine Press

How to Perform Kneeling Single Arm Landmine Press:

  • Keep your shoulder blades pinned back

  • Brace your core and glutes

  • Press the weight up

  • Take it slow and controlled on the way back down

  • Make sure you keep the muscles under tension the entire time

MAIN MUSCLE - DELTOIDS

Shoulders.gif

Incline Reverse Flyes

How to Perform Incline Reverse Flyes:

  • Pin your shoulder blades back

  • Laterally raise your arms until your feel a full squeeze of your shoulder blades

  • Maintain constant tension in your posterior delts through the full exercise

  • Hold the squeeze at the top for 1-2 seconds

MAIN MUSCLE - POSTERIOR DELTOIDS

Shoulders.gif

Bent Over Trap 3 Raise

How to Perform Bent Over Trap 3 Raise:

  • Shoulder blades pinned back

  • Slight bend in the knees

  • Descend by driving your hips back to help maintain a neutral spine

  • Raise the dumbbells up (thumbs facing up) and squeeze your upper traps at the top of the movement

  • Hold the squeeze for 1-2 seconds, then repeat

MAIN MUSCLE - TRAPEZIUS

Trapezius.gif

Leaning Dumbbell Lateral Raise

How to Perform Leaning Dumbbell Lateral Raise:

  • Keep your shoulder blades pinned back

  • Slight bend in the elbow

  • Laterally raise the dumbbell

  • Pause for a second when the dumbbell gets to shoulder height

  • Take it slow and controlled on the way back down

  • Make sure you keep the muscles under tension the entire time

MAIN MUSCLE - DELTOIDS

One Arm Lateral Raise

How to Perform One Arm Lateral Raise:

  • Keep your shoulder blades pinned back

  • Slight bend in the elbow

  • Laterally raise the dumbbell

  • Pause for a second when the dumbbell gets to shoulder height

  • Take it slow and controlled on the way back down

  • Make sure you keep the muscles under tension the entire time

MAIN MUSCLE - DELTOIDS

Shoulders.gif

Cable External Rotation

How to Perform Cable External Rotation:

  • Pin your shoulder blades back

  • Keep your elbow tight to your side

  • Externally rotate at the shoulder

MAIN MUSCLE - EXTERNAL ROTATORS OF THE SHOULDER (INFRASPINATUS) 

Machine Shoulder Press

How to Perform Machine Shoulder Press:

  • Keep your shoulder blades pinned into the bench

  • Brace your core

  • Press up the weight up

  • Take it slow and controlled on the way back down

  • Make sure you keep the muscles under tension the entire time

MAIN MUSCLE - DELTOIDS

Leaning Cable Lateral Raise

How to Perform Leaning Cable Lateral Raise:

  • Keep your shoulder blades pinned back

  • Slight bend in the elbow

  • Laterally raise the cable

  • Pause for a second when the cable gets to shoulder height

  • Take it slow and controlled on the way back down

  • Make sure you keep the muscles under tension the entire time

MAIN MUSCLE - DELTOIDS

Kneeling Face Pull

How to Perform Kneeling Face Pull:

  • Pin your shoulder blades back

  • Pull the rope towards your face whilst flaring your elbows to your sides

MAIN MUSCLE - POSTERIOR DELTOIDS

Hammer Strength Shoulder Press

How to Perform Hammer Strength Shoulder Press:

  • Keep your shoulder blades pinned into the bench

  • Brace your core

  • Press up the weight up

  • Take it slow and controlled on the way back down

  • Make sure you keep the muscles under tension the entire time

MAIN MUSCLE - DELTOIDS

Hammer Strength Jammer

How to Perform Hammer Strength Jammer:

  • Keep your shoulder blades pinned back

  • Brace your core

  • Press up the weight up

  • Take it slow and controlled on the way back down

  • Make sure you keep the muscles under tension the entire time

MAIN MUSCLE - DELTOIDS

Seated Barbell Shoulder Press

How to Perform Seated Barbell Shoulder Press:

  • Keep your shoulder blades pinned into the bench

  • Brace your core

  • Press up the weight up

  • Take it slow and controlled on the way back down

  • Make sure you keep the muscles under tension the entire time

MAIN MUSCLE - DELTOIDS

Single Arm Jammer

How to Perform Single Arm Jammer:

  • Keep your shoulder blades pinned back

  • Brace your core

  • Press up the weight up

  • Take it slow and controlled on the way back down

  • Make sure you keep the muscles under tension the entire time

MAIN MUSCLE - DELTOIDS

Military Press

How to Perform Military Press:

  • Keep your shoulder blades pinned back

  • Brace your core

  • Press the weight up

  • Take it slow and controlled on the way back down

  • Make sure you keep the muscles under tension the entire time

MAIN MUSCLE - DELTOIDS