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Online Personal Trainer - Andy Griffiths

Online Personal Training
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About Expert PT
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Results
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Exercise Library - Shoulders.jpg

Complete Database of Shoulder Exercises

Andrew Griffiths
11 April 2020

Banded pace pulls

Andrew Griffiths
11 April 2020

KEY COACHING POINTS:

  • 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
Andrew Griffiths
11 April 2020

Banded lateral raises

Andrew Griffiths
11 April 2020

KEY COACHING POINTS:

  • 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
Andrew Griffiths
11 April 2020

Banded Single Arm Lateral Raise

Andrew Griffiths
11 April 2020

KEY COACHING POINTS:

  • 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
Andrew Griffiths
11 April 2020

Banded shoulder press

Andrew Griffiths
11 April 2020

KEY COACHING POINTS:

  • 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
Andrew Griffiths
11 April 2020

Banded single arm shoulder press

Andrew Griffiths
11 April 2020

KEY COACHING POINTS:

  • 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
Andrew Griffiths
24 April 2018

Bench Assisted Trap 3 Raise

Andrew Griffiths
24 April 2018

KEY COACHING POINTS:

  • 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
Andrew Griffiths
23 April 2018

Kneeling Single Arm Landmine Press

Andrew Griffiths
23 April 2018

KEY COACHING POINTS:

  • 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
Andrew Griffiths
23 April 2018

Incline Reverse Flyes

Andrew Griffiths
23 April 2018

KEY COACHING POINTS:

  • 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
Andrew Griffiths
23 April 2018

Bent Over Trap 3 Raise

Andrew Griffiths
23 April 2018

KEY COACHING POINTS:

  • 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
Andrew Griffiths
12 December 2017

Leaning dumbbell lateral raise

Andrew Griffiths
12 December 2017

KEY COACHING POINTS:

  • 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

Andrew Griffiths
12 December 2017

One Arm Lateral Raise

Andrew Griffiths
12 December 2017

KEY COACHING POINTS:

  • 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
Andrew Griffiths
14 June 2017

Cable external rotation

Andrew Griffiths
14 June 2017

KEY COACHING POINTS:

  • 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) 

Andrew Griffiths
1 March 2017

Machine shoulder press

Andrew Griffiths
1 March 2017

KEY COACHING POINTS:

  • 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

Andrew Griffiths
24 February 2017

Leaning cable lateral raise

Andrew Griffiths
24 February 2017

KEY COACHING POINTS:

  • 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

Andrew Griffiths
21 February 2017

Kneeling face pull

Andrew Griffiths
21 February 2017

KEY COACHING POINTS:

  • Pin your shoulder blades back

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

MAIN MUSCLE - POSTERIOR DELTOIDS

Andrew Griffiths
16 February 2017

Hammer Strength shoulder press

Andrew Griffiths
16 February 2017

KEY COACHING POINTS:

  • 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

Andrew Griffiths
16 February 2017

Hammer Strength Jammer

Andrew Griffiths
16 February 2017

KEY COACHING POINTS:

  • 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

Andrew Griffiths
16 February 2017

Seated barbell shoulder press

Andrew Griffiths
16 February 2017

KEY COACHING POINTS:

  • 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

Andrew Griffiths
13 February 2017

Single arm jammer

Andrew Griffiths
13 February 2017

KEY COACHING POINTS:

  • 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

Andrew Griffiths
11 January 2017

Military press

Andrew Griffiths
11 January 2017

KEY COACHING POINTS:

  • 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

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Expert PT LTD, Heronsway, Chester, England, CH4 9QR, United Kingdom07926998676andy@expertpt.co.uk

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