Name: Playbook - Ashley Ta - Shoulders
Uploaded: 2024-04-02T12:50:38.382Z
Duration: 35 min
Description: Shoulders

You will need:
- squat rack/barbell
- cable machine/rope
- bench
- dumbbells

1. Begin by setting up the barbell at an appropriate height on a squat rack or power rack. The barbell should be at shoulder level when you are standing with your arms extended.

2. Stand facing the barbell with your feet shoulder-width apart. Position yourself so that the barbell is directly above your head when you reach up.

3. Grab the barbell with an overhand grip slightly wider than shoulder-width apart. Your palms should be facing forward, and your elbows should be pointing forward as well.

4. Lift the barbell off the rack and step back, maintaining a strong and stable posture. Keep your core engaged and your chest lifted throughout the exercise.

5. Begin the movement by bending your elbows slightly and lowering the barbell towards your shoulders. Keep your forearms vertical and your upper arms parallel to the floor.

6. From the lowered position, exhale and press the barbell overhead by fully extending your arms. Push the barbell directly overhead in a straight line, without leaning forward or backward.

7. Once your arms are fully extended, pause briefly at the top of the movement. Maintain a stable and strong position before slowly lowering the barbell back to the starting position.

Barbell overhead press

1. Start by setting up a cable machine with a rope attachment at a height slightly above your head. Sit on the floor facing the machine, with your legs extended in front of you. You can also sit on a bench or mat if it's more comfortable.

2. Grab the rope attachment with an overhand grip, palms facing each other. Your hands should be shoulder-width apart.

3. Sit upright with a straight back and engage your core muscles. Your feet should be flexed and your knees slightly bent.

4. Begin the movement by retracting your shoulder blades and pulling the rope towards your face. Keep your elbows high and out to the sides, pointing towards the ceiling.

5. As you pull, focus on squeezing your shoulder blades together and engaging your upper back muscles. Imagine pulling your elbows back and towards the ceiling.

6. Continue pulling until the rope reaches your forehead or slightly above, maintaining tension in the cable throughout the movement.

7. Hold the position for a brief pause, feeling the contraction in your upper back muscles.

8. Slowly release the tension in the cable and return to the starting position, maintaining control and keeping your back straight.

Floor seated cable face pulls are an effective exercise for targeting the muscles of the upper back, including the rear deltoids, rhomboids, and upper traps. They can help improve posture, strengthen the back muscles, and enhance shoulder stability.

Floor seated face pulls

1. Start by sitting on a bench or chair with a backrest. Hold a dumbbell in each hand, palms facing your body, and bring the dumbbells up to shoulder height. Your elbows should be bent and positioned slightly in front of your body.

2. As you prepare to lift the dumbbells, rotate your palms so they face your body. This is the starting position for the exercise.

3. Engage your core muscles and maintain a straight back throughout the movement.

4. Begin the exercise by pressing the dumbbells overhead while simultaneously rotating your palms away from your body. Continue the pressing motion until your arms are fully extended, with your palms facing forward.

5. At the top of the movement, your arms should be fully extended above your head, and your palms should be facing forward.

6. Slowly reverse the motion by rotating your palms back towards your body while lowering the dumbbells back down to the starting position.

7. Repeat the exercise for the desired number of repetitions, focusing on maintaining proper form and control throughout.

Seated Arnold press

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Let your arms hang down by your sides, with your palms facing your body. This is the starting position.

2. Engage your core and keep a slight bend in your elbows throughout the exercise.

3. Keeping your back straight and your shoulders relaxed, exhale and lift the dumbbells out to the sides until your arms are parallel to the floor. Keep your palms facing down as you raise the dumbbells.

4. Hold the position for a brief moment, focusing on squeezing your shoulder muscles.

5. Inhale and slowly lower the dumbbells back down to the starting position, maintaining control and resisting any swinging or momentum.

6. Repeat the exercise for the desired number of repetitions, maintaining proper form and control throughout.

Dumbbell lateral raises primarily target the lateral deltoids, which are the muscles on the sides of your shoulders. They also engage the trapezius muscles and the muscles of the upper back. This exercise helps to strengthen and tone the shoulder muscles, improve shoulder stability, and enhance overall shoulder aesthetics. It's important to start with lighter weights and gradually increase the resistance as you become comfortable with the exercise.

Dumbbell lateral raises

1. Begin by standing with your feet shoulder-width apart and a slight bend in your knees. Hold a pair of dumbbells in each hand with your palms facing forward. This is your starting position.

2. Engage your core and maintain a tall posture throughout the exercise. Keep your shoulders relaxed and away from your ears.

3. Inhale and raise your arms out in front of you, keeping them straight and at shoulder height. Your palms should be facing down.

4. Exhale and simultaneously raise your arms up and out to the sides, forming a Y shape with your body. Maintain a slight bend in your elbows as you do this.

5. Hold the Y position for a brief moment, focusing on squeezing your shoulder blades together and feeling the contraction in your upper back and shoulders.

6. Inhale and slowly lower your arms back down to the starting position, maintaining control and resisting any swinging or momentum.

Shoulders

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