Name: Playbook - Sarah Brock - Shoulders
Uploaded: 2023-03-28T02:16:36.220Z
Duration: 60 min
Description: Shoulders

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

Seated Barbell military press

- With the outside arm, cable across the front your body
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position 
- Complete desired reps then repeat on the opposite side

Cable leaning single arm lateral raise (front)

Superset

For the bent arm DB lay raises, use a lateral fly machine if available.

- Hold dumbbells in hand with bent elbows.
- Raise your arms until you reach shoulder height 
- Maintain the bend in the elbows throughout movement

Bent arm dumbbell  lateral raises

- 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

Rear delt cable fly

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

Tri-set

- Straddle the cable and hold the rope with your palms facing each other 
- Raise your arms forward and up until shoulder height pausing at the top
- Lower with a slow controlled motion

Cable standing rope front raise

- Hold the rope in front of your body
- Raise your elbows up and to the sides, pulling the rope towards your chin
- Pause at the top, elbows no higher than the shoulders
- Return the cable back to starting position with control

Shoulders

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