Seated Shoulder Press
In this exercise you will take the proper weight that you feel comfortable with and start light. Sit on a bench and bring the back up to 90 degrees. This will put you in an upright posture. Then bring the weights to your shoulders with your hands right above your shoulders; the lift starts from here and returns to this position. You will press the weights up as high as possible, then bring them back down. This exercise should be completed with higher numbers of reps and lower weights, because higher weights can cause shoulder damage.
Dumbbell Lateral Raise
This lift is very simple, requiring the lifter to stand upright with legs shoulder-width apart. Have free weights in each hand, keep arms straight and bring the weights up to shoulder level. Keep the palms down as you lift and focus on the lift through the shoulders. Exercise should be performed in three sets of 12 to 5 reps each.
Upright Row
A dumbbell upright row is a pulling exercise that is completed from the waist up to the chest. Stand upright, holding dumbbells or a weight bar with arms pointing down. Lift to the chest, keeping elbows above the weight. Do three sets of 12 to 15 reps.
Plate Raises
Doing plate raises, you hold a weight plate with two hands at your waist. Slowly lift the weight up from your waist to head level and back down to the waist, keeping the weight as far from the body as possible. Keep the arms straight. During this workout keep the shoulder blades back, which keeps pressure on the shoulder muscles. Do three sets of 12 to 15 reps.
Standing Front Dumbbell Raise
Using the same weights that were used in lateral raises, complete this lift using one arm at a time. Bring the weight up to your chest, keeping your arm straight. This lift will strengthen and stabilize the shoulder muscles. Alternate each rep between arms. Complete 24 reps per set and complete three sets.
About The Author
Patrick Foley is a writer from Phoenix, AZ. He is a sports fanatic and loves football, golf, and track. He has been writing for Golf Link for almost a year. He is a college football player at the University of Pennsylvania. He is enrolled in the Wharton Business School.He has have a wide set of skills in writing and marketing.
