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workouts
men: shoulders
By Martha Lourey Bird | MSpSC, BSpSC (ExSc), DipRT
Aim to complete up to three sets of between 10 and 20 repetitions of each exercise, and be sure to rest a couple of minutes between sets. Remember to keep your movements slow and controlled so your muscles are doing the work, not your momentum.
| Instructions |
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| 1. |
lateral raises
This exercise works the shoulder muscles (deltoids), especially the middle area. Stand with your feet at shoulder-width, tighten your abs and take your shoulder blades back and down. Keeping your elbows slightly bent, raise your arms out to each side, as shown, then slowly lower them back down again. |
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| 2. |
upright rows
Stand with your feet at shoulder-width and your knees slightly bent — ask a spotter to help you with the bar. Avoid rushing as you lift the bar up under the chin and point your elbows toward the ceiling. The breathing for the upright row is different than that for most other exercises — breath in when you lift the bar up and out when lowering it down again. |
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| 3. |
shoulder presses
Sit upright and begin with the bar raised directly above your head and your elbows straight (not locked) — ask a spotter to help. Keep looking straight ahead as you slowly lower the bar to behind your head (or in front if that is more comfortable). Gently lift and lower the bar continuously. |
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Activity POINTS® values
Want to know how many Activity POINTS values you've earned? |
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Safety tips
It's always a good idea to check with your physician before making any changes in your physical activity. |
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