The shoulder consists of the deltoid muscle. This is a large three
headed triangular muscle which originates from the clavicle and the scapula
at the rear of the shoulder, and extends down to its insertion in the upper
arm. The anterior deltoid functions to lift the arm to the front
(front raises, machine presses, upright rows, incline barbell and dumbbell
presses). The medial deltoid lifts the arms to the side (lateral
dumbbell raises). The posterior deltoid lifts the arms to the rear
(bent over laterals, reverse machine fly).
The trapezius is a traingular muscle which extends down from the neck,
between the shoulder blades.
Seated Lateral Raise (shoulder : medial deltoid)
Sit down on a bench so that your lower and upper back
is supported. Grab two lighter dumbbells a hold them straight down at your
sides. You are next going to raise your arms toward the ceiling keeping your
hands elbows and shoulders all in a straight line with one another. Your
elbows should not rise above your hands and your hands should not rise above
your elbows. Also keep a slight bend in the elbows to take the pressure off
of this joint. The finishing position of this exercise is when your arms are
parallel to the ground.
Machine Military Press (shoulder : anterior deltoid; medial
Adjust the handles so that they are just about at the
level of your neck or ear. Sit down and place your lower back and upper back
firmly against the seat. You can use two different grips on this exercise.
Palms facing away from youíre body or palms facing each other. If you have
had any shoulder problems I suggest use the grip where your palms face one
another. Next you will proceed to push the handles towards the ceiling until
your arms are straight. Lower the weight back to the starting position and
repeat. Keep your stomach tight the whole time and donít arch your back.
Reverse Machine Fly (shoulder: posterior deltoid)
Adjust the handles so they are facing the weight stack
and almost touching each other. Sit down with your chest and stomach firmly
against the seat. Here your grab the handles with a slight bend in the elbow
and extend your arms behind you bending at the shoulder. Try not to move
your elbows. You want your hands, elbows, and shoulders to all be in a
straight line with each other. Lower the weight back down to the starting
position and repeat.
Seated front raise (shoulder : anterior deltoid)
Sit down on a bench so that your lower back and upper
back are firmly supported. Take a light dumbbell and hold them down at your
sides with your palms facing your body. Here you will proceed to raise the
weight up to a 180-degree angle and stop when your arms are at a 90-degree
and to your body. Slowly lower the weight back down and repeat. This can
also be done with your palms facing the ground as if you were raising the
top of your hand towards the ceiling.