Name: Playbook - Oleksiy Mokshyn - Shoulders Day exercises
Uploaded: 2023-09-13T03:48:38.188Z
Duration: 120 min
Description: Shoulders Day exercises

Dumbbell Side laterals

- Start movement as side laterals going beyond the horizontal plane all the way up over your head 
- at the beginning your palms facing you, at the end the opposing direction

Dumbbell around the worlds

- Raise the dumbbell until you reach shoulder height
- alternate sides 
- Lower with a slow and controlled movement

Dumbbell front raise

- Lean forward to your knees 
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with you shoulders
- Lower with control back to starting position

Dumbbell seal rear delt fly’s

- 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
- Lower with a slow and controlled movement

Dumbbell seated Arnold press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell side lateral raise

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- second part of the motion is dumbbell presses

Dumbbell upright rows/presses

Front dumbbell kick ups

Plate front raise/press

- Start with your palms facing you
- Press one dumbbell above you 
- Rotating your wrists as you go up 
- Reach full extension and reverse the motion as you come down
- then go for another side keeping tension in the first one

Seated arnold press

- Keep your arms straight
- Raise your arms abounding any momentum until you reach shoulder height 
- Lower with a slow and controlled movement

Seated side lateral raise

Shoulders raises/presses

Barbell front raise

Barbell upright row/press

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell military press

- Pull straight up letting your elbow flare out

Single arm dumbbell upright row

Steering wheels

Plate upright twists

- get down to your knees 
- Grab crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

Kneeled Cable cross rear delt fly’s

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

Standing cable cross rear delt fly’s

- Grab crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms down/backward until you have reached full extension
- Reverse movement back to starting position

Rear delt cable fly

- Grab crossed cables in each hand, arms extended out in front of your body
- bend over 
- Keeping a slight bend in the elbows
- Move your arms upward and outward until you have reached full extension
- Reverse movement back to starting position