Name: Playbook - Quin Bruce - Boulder Shoulder!
Uploaded: 2023-02-04T03:23:19.006Z
Duration: 40 min
Description: Boulder Shoulder!

victor sova

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell Seated Shoulder Press

- Hold the bar with your hand centered
- Keeping a slight bend at the elbow, raise the bar laterally to shoulder height
- Lower the bar with control
- Complete desired reps then repeat on the opposite side

Barbell Lateral Raise

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

Dumbbell Front Raise

- 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

Machine Reverse Flies

- Stand tall, holding the rope attachment
- Pull the rope toward the face, elbows going wide
- Pause at full contraction (hands outside of the ears)
- Release the rope back to starting position

Cable Rope Facepulls

- Start by holding the dumbbells, arms bent to 90 degrees forward of the shoulders, with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the movement back to starting position

Boulder Shoulder!

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