Shoulders/Biceps
| Exercise | Manual-Notes (if any) | |||||||||||||||||||
 Standing Military Press 1. Sit in upright position or stand with feet shoulder width apart and knees slightly bent. 2. Start position: Position barbell to ear level with an overhand grip (palms facing forward). 3. Press hands up above head keeping wrists over the elbows and arms moving parallel to body at all times. 4. Return to start position. 5. Remember to keep back and head straight in a neutral position - hyperextension or excessive flexion may cause injury. Trainer's comments: |
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 Alternating Dumbbell Front Raise 1. Stand with feet shoulder width apart or sit on bench in upright position. 2. Start position: Grasp DB’s with an overhand grip (palms down). Arms should hang down to front with elbows slightly bent. 3. Raise DB to front of body at shoulder height keeping elbows only slightly bent. 4. Return to start position and repeat with other arm. Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury. Keep shoulders stabilized by squeezing shoulder blades together throughout movement. Trainer's comments: Superset with Lateral Raise |
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 Dumbbell Lateral Raise 1. Stand with feet shoulder width apart or sit on bench in upright position. 2. Start position: Grasp DB’s with an underhand grip (palms facing forward). Arms should hang down at sides with elbows slightly bent. 3. Raise DB’s to side of body at shoulder height. Keep elbows only slightly bent with thumbs pointing up throughout movement. 4. Return to start position. 5. Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury. Keep shoulders stabilized by squeezing shoulder blades together throughout movement. Trainer's comments: Superset with Front Raise |
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 Barbell Upright Row 1) Stand with feet shoulder width apart 2) Start position: Grasp barbell with an overhand grip (palms down). Arms should hang down to front with elbows slightly bent. 3) Raise barbell by pulling elbows towards the ceiling and pull barbell to chest level. 4) Return to start position. 5) Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury. Keep shoulders stabilized by squeezing shoulder blades together throughout movement. Trainer's comments: |
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 Seated Dumbbell Shoulder Press 1. Sit in upright position or stand with feet shoulder width apart and knees slightly bent. 2. Start position: Position DB’s to ear level with an overhand grip (palms facing forward). 3. Press hands up above head keeping wrists over the elbows and arms moving parallel to body at all times. 4. Return to start position. 5. Remember to keep back and head straight in a neutral position - hyperextension or excessive flexion may cause injury. Trainer's comments: |
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 Barbell Curl 1) Stand with feet shoulder width apart and knees slightly bent. 2) Start position: Grasp bar with underhand grip (palms facing forward) approximately hip width apart and allow arms to hang down at sides. Elbows should be close to sides. 3) Flex at the elbows and curl bar up to approximately shoulder level. Keep elbows close to sides throughout movement. 4) Return to start position. 5) Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving. Trainer's comments: |
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 Dumbbell Incline Curl 1. Sit on a 45 degree incline bench. 2. Start position: Grasp DB’s with underhand grip (palms facing forward) and allow arms to hang down at sides. Elbows should be close to sides. 3. Flex at the elbows and curl DB’s up to approximately shoulder level. Keep elbows close to sides throughout movement. This exercise may be done one arm at a time. 4. Return to start position. 5. Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving. Trainer's comments: |
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 Reverse barbell curls 1. Hold a barbell with and overhand grip and your palms facing your body. 2. Keeping your elbows at your side curl the barbell up to chest level. 3. Return to the starting position and repeat according the required repetitions. Trainer's comments: |
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