Name: Playbook - Baylee Pinon - ALL SHOULDERS
Uploaded: 2024-03-29T15:08:22.389Z
Duration: 40 min
Description: ALL SHOULDERS

Great workout!! I did bent over barbell rows to sub the rear fly machine excercise since I did this at home.

Carrie Howard

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction at the top
- Lower with a slow and controlled movement, reversing the rotation back to starting position

Arnold Press

1. One arm at a time, Lift the weight upward while inhaling. Your arm is extended, palm facing down, with a slight bend in the elbow to reduce the stress on the joints.
2. Pause briefly when your arm is horizontal to the floor.
3. Lower the dumbbell to the starting position (at the thighs) with a slow and controlled motion while exhaling.
4. Perform on the opposite arm

Alternating DB Front Raises

- Support your chest against a high incline bench, holding a dumbbell in each hand
- Keeping a slight bend in the elbows, raise the dumbbells forward and up, forming a Y
- Lower the dumbbells with control

Braced Y Raises

1. Attach the "close grip" pulley at the bottom of the cable.
2. Place your knees on a mat.
3. Lift the handle so its at your chest, elbows into the ribs, knuckles up towards the ceiling. You're up on your knees and your core is tight. THIS IS STARTING POSITION.
4. Slowly lift the arms up over head extending the arms all the way.
5. Slowly lower the pulley until its back at the starting position.

CABLE SHOULDER PRESS

1. Attach a straight bar to the bottom of the cable pulley. 
2. With an overhand grip, grab the bar and stand allowing the hands to hand down in front of the body.
3. Draw the elbows up towards the ears, keeping the bar close to the body as you pull up.
4. Once your elbows make a T with your shoulders, stretch the arms back towards the floor.

CABLE UPRIGHT ROW

- Stand tall, holding a dumbbell in each hand
- Keeping a slight bend at the elbows, raise the dumbbells laterally up to shoulder height
- Lower the dumbbells with control

DB Lateral Raises

- Sit on the pad facing the rear delt machine and plant your feet firmly on the ground
- Your chest should be pressed up against the chest pad and your back should be straight
- Grab the inside horizontal handles with your palms facing down
- Your arms should be slightly bent
- Contract your rear deltoids to bring the handles back until they are roughly in line with your shoulders
- Squeeze your rear delts hard in this position and slowly return to the starting position

ALL SHOULDERS

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