Steps
Grasp dumbbells in each hand with a pronated grip (palms facing back wards, your shoulder rotated forward.
Stand upright with your feet shoulder width apart and your knees slightly bent, contract your abdominals.
Slowly lift your arms up so elbows are bent and parallel with the floor while you squeeze your shoulders together.
then rotate your arms, bringing the dumbbells forward so that they are now above your shoulder and in line with your elbows.
In a controlled manner lower your arms and return to the starting position.
Repeat.
Tips
Start with a lower weight in order to perfect the technique.
Maintain a good upright posture through out the exercise.
Steps
Stand upright with your feet shoulder width apart and a slight bend in your knees.
Grasp a dumbbell in each hand, in front of your thighs. This is your starting position.
Draw your abs in.
Raise the dumbbells up on either side of your ribs in a rowing motion by bending your elbows moving them outwards.
Lower to starting position and repeat.
Steps
Stand with your feet shoulder width apart, back straight and abs drawn in.
Grasp a dumbbell in your hand and lift it with a bent elbow to your shoulder height to start.
Lift the dumbbell straight up till your arm is fully extended overhead.
Lower in a controlled manner and return to starting position.
Repeat.
Steps
Stand with your feet shoulder width apart, abs drawn in and knees slightly bent.
Grasp a dumbbell in each hand, with your palm facing down.
Start with the dumbbell at waist height.
Raise your left arm, keeping your elbow slightly bent and your arm straight, to in line with your shoulder.
Pause for a moment and with a controlled motion lower your arm to back to the starting position at your waist.
Repeat with your right arm.
Tips
Do not perform this exercise if you have any shoulder, elbow or wrist pain.
Steps
Place the dumbbells at he head of the bench.
Lie facedown on a raised bench; raised enough for your arms to move freely beneath the bench.
Place your toes on the floor in order to stabilise yourself.
Grasp the dumbbells and with a 30 degree bend in your elbows, this is the starting position.
Raise your arms to shoulder height, maintaining a controlled motion.
Return to starting position and repeat.
[exercise title=”Arnold Press” id=”50″ size=”300,400″]
An exercise for shoulder and triceps strengthening.
Start with a lower dumbbell weight in order to perfect the technique.
Do not perform this exercise if you have shoulder pain.
Steps
Stand with a dumbbell in each hand with an overhand grip, your feet shoulder width apart and your abs drawn in.
Keeping each arm straight raise your left arm to just above shoulder height.
Pause for a moment then in a controlled motion lower the weight to starting position and repeat with your right arm.
Steps
Grasp a dumbbell in each hand with an overhand grip (palms facing downwards) and hold them in front of your thighs.
Stand with your feet shoulder width apart, your abs drawn in and your back straight.
Starting with the dumbbells at your thighs, slowly raise them up towards your shoulders by bending your elbows.
Pause at the top and rotate your shoulder blades together.
Lower the dumbbells in a controlled motion to your thighs.
Repeat
Tips
Do not arch your back when raising the dumbbells towards your shoulders.
Ensure the dumbbells are held close to your body throughout the exercise.
Do not perform this exercise if you have wrist, shoulder or elbow pain.
Steps
Stand near a post or other stable tall object. With your one hand, hold the post.
Grasp the dumbbell in your other hand with a pronated grip (palms facing backwards).
Place the dumbbell in front of your thigh, this is starting position.
Lift the dumbbell upward to your shoulder with your elbow pointing away from your body in a rowing motion.
Lower your arm to starting position and repeat.
Steps
Rest your forehead on an incline bench in oder to stabilise your movements so you are bent over with your back parallel to the floor, draw your abs in.
Grasp dumbbells in your hands with your arms straight and elbows slightly bent ensuring they are not locked.
Slowly raise the dumbbells up to shoulder height.
Pause for a moment and then return to the starting position.
Repeat.
Tips
ensure your back is straight and parallel to the floor throughout the exercise.
[exercise title=”Incline Shoulder Press Dumbbell” id=”137″ size=”300,400″]
This is an exercise for shoulder strengthening.
Steps
Grasp a dumbbell in each hand, palms facing inward towards your body and the dumbbells at your sides.
Standing with your feet shoulder with apart, draw your abs in and bend your knees slightly.
While keeping your torso still, raise the your arms up to the sides keeping your arms straight with a slight bend in the elbows.
Raise your arms up until in line with your shoulders, your palms should face the floor.
Hold the position for a moment then in a controlled movement lower your arms to the starting position.
Repeat
Tips
Maintain a good upright posture ensuring no arching in the back in order to prevent injuries.
[exercise title=”Dumbbell Shoulder Press” id=”69″ size=”300,400″]
An exercise for shoulder, chest and triceps strengthening.
Steps
Sitting on a bench, with your abs drawn in grasp a dumbbell in each hand, with your palms facing forward.
Begin with your arms at the height of your shoulders.
Extend your arms and raise the dumbbells up above your head.
At the top of the movement, bring your arms closer together.
Pause for a moment and then in a controlled movement lower the dumbbells to the starting position.
Repeat
Steps
Lay face down on a flat bench high enough for your arms to hang down to the floor.
Place a dumbbell at your side.
Your other hand not grasping the dumbbell can be on the floor stabilising your movements.
Grasp the dumbbell in your hand and raise your upper arm to shoulder height.
Keep your arm straight and perpendicular to your chest with a slight bend in the elbow.
In a slow controlled manner lower your arm to starting position.
Tips
Ensure your back is straight throughout this exercise.
[exercise title=”Seated Military Press” id=”42″ size=”300,400″]
An exercise for the shoulder and triceps strengthening.
Ensure your hips, knees and ankles are at 90 degree positions to ensure optimal posture.
This exercise can also be performed with the bar in the starting position behind your head.
Step 3
Grasp a barbell with an overhand grip(palms of hands face downwards)Â .
Stand up-right with your feet shoulder width apart, knees slightly bent and your abs drawn in.
With your arms straight, raise the barbell in a controlled motion to shoulder level.
Hold for a moment and then lower the barbell in at the same motion.
Tips
Maintain a good upright posture when performing this exercise, do not sway or arch your back.
Do not perform this exercise if you have shoulder pain.
[exercise title=”Upright Barbell Rows” id=”75″ size=”300,400″]
This is an exercise for shoulder, biceps and upper back strengthening.
Do not arch your back when raising the barbell towards your chin.
Steps
Sitting on a bench with a barbell rack, grasp the barbell with a grip 3 to 4 inches wider than your shoulders.
Lift the bar off the rack and lower it to just at the height of your shoulders.
While maintaining  good posture, straighten your arms and raise the bar up above your head.
Pause for a moment and then in a controlled movement lower the bar to the starting position.
Tips
Do not perform this exercise if you have shoulder, elbow or wrist pain.
Steps
Place a barbell on the floor in front of you with the resided weights attached.
With your knees bent and back straight grasp the bar with a wide overhand grip (palms facing downwards).
Keep your chest steady and your arms perpendicular to your chest.
Pull the bar as far up to your chest as you can.
Hold for a moment than lower the bar in a controlled manner.
Repeat.
Maintain a good posture at all times during this exercise ensuring not swaying or arching at your back.
Do not perform this exercise if you have shoulder pain.
Steps
Attach a straight bar to the pulley on the floor.
Stand with your feet shoulder width apart, your abs drawn in and your back straight.
Grasp the bar with an overhand grasp (your palms facing downwards) and pull it up towards your waist, this is the starting position.
Raise the bar up to in line with your shoulders.
Pause at the top and rotate your shoulder blades together.
Lower the bar in a controlled motion to the starting position.
Tips
Do not arch your back when raising the bar to your shoulders.
Steps
Sit on the edge of a bench with your feet on the floor in front of you.
Rest your chest on your thighs with your back straight, grasp the cable pulleys with opposite hands.
Raise your upper arms to shoulder height. Pause at the top for a moment.
Lower your arms to the starting position in a controlled motion.
Repeat.
Steps
Grasp the handle of the low pulley with your right hand.
Bend forward from the waist; your upper body should be nearly parallel with the floor. Bend your knees slightly and place your left hand on your left thigh. Let your right arm hang from your shoulder in front of you with your elbow slightly bent. This is your starting position.
Lift your right arm, keeping your elbow slightly bent.
Keep moving your arm until it is parallel to the floor, in line with your right ear.
Slowly bring the weight back down to the starting position.
Perform exercise on left arm and then repeat.
Tips
Start with a lower weight in order to perfect the technique.
Ensure your back remains straight throughout this exercise in order to prevent injury
Steps
Sit on the floor with your body close to low cable pulley.
Grasp the pulley with your left arm and position your elbow bent at 90 degree angle.
Pull the cable towards your body and internally rotate your shoulder until your forearm is across your abs.
Return to starting position.
Repeat with right arm.
Tips
Ensure your back is straight throughout the exercise.
Steps
Place an exercise band around a post or machine at mid chest height.
Stand with your feet shoulder width apart, abs drawn in and knees slightly bent.
Stand back from the post so there is tension in the band, grasping the band with your arms extended in front of you and a slight bend in your elbows; this is your starting position.
Bring your arms back in a controlled motion till they are parallel at your sides and in line with your shoulders.
Slowly return your arms to the starting position in front of your chest.
Repeat.
Tips
Maintain a good upright posture at all times during this exercise ensuring you do not arch your back.
Steps
Place the barbell at waist height.
Stand with your feet shoulder width apart and your abs drawn in.
Grasp the bar with an overhand grip and straightened arms.
As you lift the bar allow the weight to pull your shoulders down, shrug your shoulders up and to the back.
Hold for a moment and then return to starting position.
Steps
Sit upright with your back supported by the chair and draw your abs in.
Place your hands on the bars and with smooth even motions press upward extending your arms, but not locking them.
At the top pause then with controlled motion lower the bars to your starting position.
Tips
Ensure that the seat and bar have been adjusted for optimal posture.
Steps
Grasp the bar with an supinated (overhand) grip so that your palms are facing.
Let your body hang from the bar with your arms straight.
Slowly pull yourself up so that your chin is higher than the bar.
With a controlled movement lower yourself to the starting position.
Repeat
Tips
Ensure that your body remains in one line throughout this exercise.
Steps
Grasp a Barbell or Dumbbell and sit on a Ball with your feet firmly placed on the floor.
Lower your body so your upper abs are the only part of your body supported on the Ball.
Bring the Barbell or Dumbbell to your chest with your arms extend.
In an arcing motion raise the Barbell or Dumbbell over and behind your head towards the floor.
Return to starting position.
Repeat.
Steps
Grasp dumbbells in each hand with a pronated grip (palms facing back wards, your shoulder rotated forward.
Stand upright with your feet shoulder width apart and your knees slightly bent, contract your abdominals.
Slowly lift your arms up so elbows are bent and parallel with the floor while you squeeze your shoulders together.
then rotate your arms, bringing the dumbbells forward so that they are now above your shoulder and in line with your elbows.
In a controlled manner lower your arms and return to the starting position.
Repeat.
Tips
Start with a lower weight in order to perfect the technique.
Maintain a good upright posture through out the exercise.
Steps
Stand upright with your feet shoulder width apart and a slight bend in your knees.
Grasp a dumbbell in each hand, in front of your thighs. This is your starting position.
Draw your abs in.
Raise the dumbbells up on either side of your ribs in a rowing motion by bending your elbows moving them outwards.
Lower to starting position and repeat.
Steps
Stand with your feet shoulder width apart, back straight and abs drawn in.
Grasp a dumbbell in your hand and lift it with a bent elbow to your shoulder height to start.
Lift the dumbbell straight up till your arm is fully extended overhead.
Lower in a controlled manner and return to starting position.
Repeat.
Steps
Stand with your feet shoulder width apart, abs drawn in and knees slightly bent.
Grasp a dumbbell in each hand, with your palm facing down.
Start with the dumbbell at waist height.
Raise your left arm, keeping your elbow slightly bent and your arm straight, to in line with your shoulder.
Pause for a moment and with a controlled motion lower your arm to back to the starting position at your waist.
Repeat with your right arm.
Tips
Do not perform this exercise if you have any shoulder, elbow or wrist pain.
Steps
Place the dumbbells at he head of the bench.
Lie facedown on a raised bench; raised enough for your arms to move freely beneath the bench.
Place your toes on the floor in order to stabilise yourself.
Grasp the dumbbells and with a 30 degree bend in your elbows, this is the starting position.
Raise your arms to shoulder height, maintaining a controlled motion.
Return to starting position and repeat.
[exercise title=”Arnold Press” id=”50″ size=”300,400″]
An exercise for shoulder and triceps strengthening.
Start with a lower dumbbell weight in order to perfect the technique.
Do not perform this exercise if you have shoulder pain.
Steps
Stand with a dumbbell in each hand with an overhand grip, your feet shoulder width apart and your abs drawn in.
Keeping each arm straight raise your left arm to just above shoulder height.
Pause for a moment then in a controlled motion lower the weight to starting position and repeat with your right arm.
Steps
Grasp a dumbbell in each hand with an overhand grip (palms facing downwards) and hold them in front of your thighs.
Stand with your feet shoulder width apart, your abs drawn in and your back straight.
Starting with the dumbbells at your thighs, slowly raise them up towards your shoulders by bending your elbows.
Pause at the top and rotate your shoulder blades together.
Lower the dumbbells in a controlled motion to your thighs.
Repeat
Tips
Do not arch your back when raising the dumbbells towards your shoulders.
Ensure the dumbbells are held close to your body throughout the exercise.
Do not perform this exercise if you have wrist, shoulder or elbow pain.
Steps
Stand near a post or other stable tall object. With your one hand, hold the post.
Grasp the dumbbell in your other hand with a pronated grip (palms facing backwards).
Place the dumbbell in front of your thigh, this is starting position.
Lift the dumbbell upward to your shoulder with your elbow pointing away from your body in a rowing motion.
Lower your arm to starting position and repeat.
Steps
Rest your forehead on an incline bench in oder to stabilise your movements so you are bent over with your back parallel to the floor, draw your abs in.
Grasp dumbbells in your hands with your arms straight and elbows slightly bent ensuring they are not locked.
Slowly raise the dumbbells up to shoulder height.
Pause for a moment and then return to the starting position.
Repeat.
Tips
ensure your back is straight and parallel to the floor throughout the exercise.
[exercise title=”Incline Shoulder Press Dumbbell” id=”137″ size=”300,400″]
This is an exercise for shoulder strengthening.
Steps
Grasp a dumbbell in each hand, palms facing inward towards your body and the dumbbells at your sides.
Standing with your feet shoulder with apart, draw your abs in and bend your knees slightly.
While keeping your torso still, raise the your arms up to the sides keeping your arms straight with a slight bend in the elbows.
Raise your arms up until in line with your shoulders, your palms should face the floor.
Hold the position for a moment then in a controlled movement lower your arms to the starting position.
Repeat
Tips
Maintain a good upright posture ensuring no arching in the back in order to prevent injuries.
[exercise title=”Dumbbell Shoulder Press” id=”69″ size=”300,400″]
An exercise for shoulder, chest and triceps strengthening.
Steps
Sitting on a bench, with your abs drawn in grasp a dumbbell in each hand, with your palms facing forward.
Begin with your arms at the height of your shoulders.
Extend your arms and raise the dumbbells up above your head.
At the top of the movement, bring your arms closer together.
Pause for a moment and then in a controlled movement lower the dumbbells to the starting position.
Repeat
Steps
Lay face down on a flat bench high enough for your arms to hang down to the floor.
Place a dumbbell at your side.
Your other hand not grasping the dumbbell can be on the floor stabilising your movements.
Grasp the dumbbell in your hand and raise your upper arm to shoulder height.
Keep your arm straight and perpendicular to your chest with a slight bend in the elbow.
In a slow controlled manner lower your arm to starting position.
Tips
Ensure your back is straight throughout this exercise.
[exercise title=”Seated Military Press” id=”42″ size=”300,400″]
An exercise for the shoulder and triceps strengthening.
Ensure your hips, knees and ankles are at 90 degree positions to ensure optimal posture.
This exercise can also be performed with the bar in the starting position behind your head.
Step 3
Grasp a barbell with an overhand grip(palms of hands face downwards)Â .
Stand up-right with your feet shoulder width apart, knees slightly bent and your abs drawn in.
With your arms straight, raise the barbell in a controlled motion to shoulder level.
Hold for a moment and then lower the barbell in at the same motion.
Tips
Maintain a good upright posture when performing this exercise, do not sway or arch your back.
Do not perform this exercise if you have shoulder pain.
[exercise title=”Upright Barbell Rows” id=”75″ size=”300,400″]
This is an exercise for shoulder, biceps and upper back strengthening.
Do not arch your back when raising the barbell towards your chin.
Steps
Sitting on a bench with a barbell rack, grasp the barbell with a grip 3 to 4 inches wider than your shoulders.
Lift the bar off the rack and lower it to just at the height of your shoulders.
While maintaining  good posture, straighten your arms and raise the bar up above your head.
Pause for a moment and then in a controlled movement lower the bar to the starting position.
Tips
Do not perform this exercise if you have shoulder, elbow or wrist pain.
Steps
Place a barbell on the floor in front of you with the resided weights attached.
With your knees bent and back straight grasp the bar with a wide overhand grip (palms facing downwards).
Keep your chest steady and your arms perpendicular to your chest.
Pull the bar as far up to your chest as you can.
Hold for a moment than lower the bar in a controlled manner.
Repeat.
Maintain a good posture at all times during this exercise ensuring not swaying or arching at your back.
Do not perform this exercise if you have shoulder pain.
Steps
Attach a straight bar to the pulley on the floor.
Stand with your feet shoulder width apart, your abs drawn in and your back straight.
Grasp the bar with an overhand grasp (your palms facing downwards) and pull it up towards your waist, this is the starting position.
Raise the bar up to in line with your shoulders.
Pause at the top and rotate your shoulder blades together.
Lower the bar in a controlled motion to the starting position.
Tips
Do not arch your back when raising the bar to your shoulders.
Steps
Sit on the edge of a bench with your feet on the floor in front of you.
Rest your chest on your thighs with your back straight, grasp the cable pulleys with opposite hands.
Raise your upper arms to shoulder height. Pause at the top for a moment.
Lower your arms to the starting position in a controlled motion.
Repeat.
Steps
Grasp the handle of the low pulley with your right hand.
Bend forward from the waist; your upper body should be nearly parallel with the floor. Bend your knees slightly and place your left hand on your left thigh. Let your right arm hang from your shoulder in front of you with your elbow slightly bent. This is your starting position.
Lift your right arm, keeping your elbow slightly bent.
Keep moving your arm until it is parallel to the floor, in line with your right ear.
Slowly bring the weight back down to the starting position.
Perform exercise on left arm and then repeat.
Tips
Start with a lower weight in order to perfect the technique.
Ensure your back remains straight throughout this exercise in order to prevent injury
Steps
Sit on the floor with your body close to low cable pulley.
Grasp the pulley with your left arm and position your elbow bent at 90 degree angle.
Pull the cable towards your body and internally rotate your shoulder until your forearm is across your abs.
Return to starting position.
Repeat with right arm.
Tips
Ensure your back is straight throughout the exercise.
Steps
Place an exercise band around a post or machine at mid chest height.
Stand with your feet shoulder width apart, abs drawn in and knees slightly bent.
Stand back from the post so there is tension in the band, grasping the band with your arms extended in front of you and a slight bend in your elbows; this is your starting position.
Bring your arms back in a controlled motion till they are parallel at your sides and in line with your shoulders.
Slowly return your arms to the starting position in front of your chest.
Repeat.
Tips
Maintain a good upright posture at all times during this exercise ensuring you do not arch your back.
Steps
Place the barbell at waist height.
Stand with your feet shoulder width apart and your abs drawn in.
Grasp the bar with an overhand grip and straightened arms.
As you lift the bar allow the weight to pull your shoulders down, shrug your shoulders up and to the back.
Hold for a moment and then return to starting position.
Steps
Sit upright with your back supported by the chair and draw your abs in.
Place your hands on the bars and with smooth even motions press upward extending your arms, but not locking them.
At the top pause then with controlled motion lower the bars to your starting position.
Tips
Ensure that the seat and bar have been adjusted for optimal posture.
Steps
Grasp the bar with an supinated (overhand) grip so that your palms are facing.
Let your body hang from the bar with your arms straight.
Slowly pull yourself up so that your chin is higher than the bar.
With a controlled movement lower yourself to the starting position.
Repeat
Tips
Ensure that your body remains in one line throughout this exercise.
Steps
Grasp a Barbell or Dumbbell and sit on a Ball with your feet firmly placed on the floor.
Lower your body so your upper abs are the only part of your body supported on the Ball.
Bring the Barbell or Dumbbell to your chest with your arms extend.
In an arcing motion raise the Barbell or Dumbbell over and behind your head towards the floor.
Return to starting position.
Repeat.