Name: Playbook - sam sansudsavat - SHOULDER
Uploaded: 2023-02-16T00:20:07.212Z
Duration: 59 min
Description: SHOULDER

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

Barbell military press

- As you raise your shoulders engage your traps
- Pause for one second at the top and lower slowly

Trap bar shrugs

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell upright row

- bend forward bringing your chest to your thighs
- Keep a slight bend in the elbows
- Raise the dumbbells up engaging your rear delts. the angle should be slightly back behind the should line, think skiing
- Lower with control back to starting position

Dumbbell bent-over reverse fly

- Raise your arm keeping a slight bend at the elbow 
- Raise until you reach shoulder height 
- Lower with a slow controlled motion