Shoulder Exercises

Prone Shoulder Flexion,Lateral Raise & Posterior

Shoulder Exercises

Prone Shoulder Flexion (Y)
Lying face down on a bench with the arms extended out approximately forty-five degrees from the body. With the thumbs down, slowly lower and raise the weight.

Lateral Raise (T)
Start lying on a bench with the arms hanging straight down. The palms of the hands should be facing each other. Raise the arms directly to the side while rotating the arms outward until the hands are shoulder height and even with the shoulder. Hold the end position for two counts with the thumbs turned up. Slowly (under control), return to the starting position. It should take you twice as long to lower the weight as to raise the weight.

Posterior Raise (I)
Start lying on a bench with the arms hanging straight down. The palms of the hands should be facing each other. Raise the arms directly back while rotating the arms outward until the hands are hip height. Hold the end position for two counts with the thumbs turned up. Slowly (under control), return to the starting position. It should take you twice as long to lower the weight as to raise the weight.