Fitness > Men > Exercises > Shoulders

Chest - Back - Shoulders - Arms - Legs - Calves - Abs

Side: Side raise

Stand up with a weight in each hand. Put your feet on shoulderwidth. Keep the weights on your side and raise your arms (with your elbows slightly bend) up to shoulder height. Hold this position for just a second. Bring your arms back down.

Side: Sitting side raise

Sit on a bench with a straight back and a weight in each hand. Put your feet on shoulderwidth for support. Keep the weights on your side and raise your arms (with your elbows slightly bend) up to shoulder height. Hold this position for just a second. Bring your arms back down.

Front: Shoulder press

Sit on a bench with a straight back and a weight in each hand. Keep your hands just above your shoulders and press the weights up vertically. Hold this position for just a second. Bring your arms back down.

Front: Front raise

Stand up with a weight in each hand. Put your feet on shoulderwidth. Keep the weights in front of your upper legs and raise your arms (with your elbows slightly bend) forward up to shoulder height. Hold this position for just a second. Bring your arms back down.

Rear: Bend over raise

Stand up with a weight in each hand. Bend over until your upper body is in a horizontal position. Arms are hanging straight down with your handpalms facing your legs (not facing each other). Pull up the weights by bending your elbows in an upward movement (don't turn your wrist). Pull up until your elbows are parallel to your shoulders. Hold this position for just a second. Bring your arms back down.

Rear: Sitting bend over raise

Sit on a bench with a weight in each hand. Bend over until your upper body is in a horizontal position. Arms are hanging straight down with your handpalms facing your legs (not facing each other). Pull up the weights by bending your elbows in an upward movement (don't turn your wrist). Pull up until your elbows are parallel to your shoulders. Hold this position for just a second. Bring your arms back down.

Schedule for strong shoulders