Name: Playbook - Andrei Deiu - Shoulders
Uploaded: 2022-09-30T21:33:29.210Z
Duration: 45 min
Description: Shoulders

- Stand with your feet together and hold the cable with your outer hand
- Lengthen the arm laterally as you engage the medial delt 
- Keep your spine long and your core engaged
- Complete desired reps then repeat on the opposite side

Cable Single Arm Lateral Raise (left)

Cable Single Arm Lateral Raise (right)

- With your back supported start with the bar at the shoulders
- Press the bar up to full arm extension
- Lower the bar to the starting position

Barbell Shoulder Press

- Sit with spine in neutral and dumbbells down at your sides 
- Keeping the arms lengthened, lift the dumbbells to shoulder height

DB Seated Lateral Raises

- Face away from the machine and hold the cable handles in between your legs 
- Keeping the arms lengthened, lift the cable so your hands are just above shoulder height 
- Keep your spine long throughout

Cable Rope Front Raises

- Press chest against the bench and lengthen the arms (palms facing the  body) 
- Bend elbows up towards the ceiling as you squeeze in between the shoulder blades

DB Bent Over Reverse Fly’s

- Stand with feet shoulder width apart and a dumbbell in each hand
- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction
- Release and repeat

DB Shrugs

Shoulders

El-MORADO

Iosif Pap

Hussein

Super great work out , the work outs you have set up are amazing I really feel them the following days haha

Shoulders

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