Upper & Lower Back/Shoulders

1. Place two dumbbells on the floor.
2. Stand facing the dumbbells with your feet shoulder width apart.
3. Bend knees and hips to lower your torso in a squatting movement,keep your back straight.
4. At the bottom of the squat grip the dumbbells with an overhand grip,keeping your arms fully extended.
5. Return to an upright position holding the dumbbells with your palms facing towards your body and extending your hips forward. Do not round your back.
6. Return the dumbbells to the floor in the same manner you picked them up.
7. Repeat.

1. Place a barbell in a clear space on the floor. (Make sure there are no obstructions in your way.
2. Stand facing the barbell with your legs about 4-6 inches from the bar.
3. Place your feet shoulder width apart.Your feet can be pointed straight ahead or turned outwards slightly.
4. Squat down, keeping your back straight and grip the bar with an overhand grip at shoulder width.
5. Keep your arms fully extended and stand up with the barbell.
6. As you lift the barbell, your hips and shoulders should rise together and your back should be straight.
7. As you reach the top of the lift and are standing straight, rotate your shoulders back slightly until you feel a slight stretch in them.
8. Lower the barbell back to the floor in the same squatting motion you used to lift it.

This exercise can be very dangerous if performed incorrectly. If you are a novice, only perform this exercise with an experienced trainer's supervision.

1. Holding the handles of the resistance band, step on to the middle. Place your feet at shoulder-width with toes pointing forward. Tighten your core and keep your chest up.
2. Bend your knees slightly and drive your hips back but NOT lower than your knees. Again, keep the chest up. This is the starting position.
3. Forcefully contract your glutes, driving them forward. Do not just lean back. Your glutes should be fully contracted. Pause then return to the starting position.

1. Lie with your upper back perpendicular on a bench.
2. Bend your knees and place your feet flat on the floor and flex your hips so that your body is in line.
3. Grasp a dumbbell between your hands under the inner plate, palms facing up.
4. Position the weight over your chest with your elbows slightly bent.
5. Keep your elbows bent as you lower the dumbbell over your head until your upper arms are in line with your torso.
6. To return to the starting position, pull the dumbbell up and over your chest.

Try to avoid raising your hips and maintain a small bend in your elbows throughout the movement.

• With slightly bent knees and a tight core, hold a medicine ball in front of you at hip-level.
• Begin by raising the medicine ball upward above your head with both hands.
• Keeping your elbows bent, forcefully throw the ball at the ground.
• Catch the ball as it bounces back up, and bring it back up above your head.
• Repeat this slam and catch movement.

1. Sit on a military press bench or bench that has a back support, holding a dumbbell in each hand with an overhand grip.
2. Place the dumbbells on top of your thighs with your palms facing down.
3. Raise the dumbbells to your shoulders.
4. Rotate your wrists so that the palms of your hands are facing away from you. This is the start position.
5. As you exhale,  push the dumbbells up and over your head by extending your arms until the dumbbells touch at the top of the movement.
6. Pause for a count of one.
7. Slowly return to the start position inhaling as you do so.
8. Repeat.

This exercise can be performed standing or sitting on  flat bench. For people with lower back problems, the version described is better.

1. Holding a water bottle in each hand, stand straight, with your feet shoulder width apart.
2. Raise the water bottles to head height by rotating your arms forward and up.
3. Your triceps should be parallel to the floor and your elbows bent at 90 degrees. This is the start position.
4. Keeping your back straight and using only your arms, extend through your shoulders and elbows to drive the water bottles straight up, exhaling as you do so.
5. As your arms reach the fully extended position, bring them in towards each other until the water bottles touch lightly together.
6. Hold for a count of one, while squeezing your shoulder muscles.
7. In a controlled movement, return to the starting position, inhaling as you do so.
8. Repeat.

1. Place your left foot onto the middle of a resistance band. Step forward with the right. Tighten your abdominals and avoid arching your back.
2. Press the handles of the resistance band up and stop once your upper arms are parallel with the ground, making a scarecrow formation. The band should be behind your arms.
3. Slowly press the resistance band overhead. Do not lock out the elbows. Lower to the starting position and begin again.

1. Stand with your feet shoulder width apart and a dumbbell in each hand.
2. Keep your arms extended and by your sides and with your palms facing in.
3. Relax your shoulders so they hang as low as possible.
4. Raise the dumbbells by slowly lifting your shoulders in a shrugging motion. Hold for a count of one.
5. Slowly relax your shoulders to return to the start position.
6. Repeat.

You can also rotate your shoulders in a circular movement during this exercise. One direction on the lift, the opposite direction when lowering to the start position.

1. Place your feet shoulder width apart and using an overhand grip at a little more than shoulder width, hold a barbell in front of you.
2. Your arms should be fully extended towards the floor, palms facing in towards your thighs. This is the start position.
3. Exhale and raise or shrug your shoulders up in a slow controlled movement. Do not use your biceps to assist in lifting the barbell.
4. Continue as high as possible then hold for a count of one.
5. Return to the start position in a smooth movement, inhaling as you do so.
6. Pause then repeat.

You can rotate your shoulders when performing this exercise. However this is not recommended for people with shoulder problems.

1. Holding a dumbbell in each hand,stand with your feet shoulder width apart.
2. The dumbbells should be resting on your thighs with your palms facing in.
3. Lift the dumbbells straight up in single smooth movement until they are just below your chin making sure to keep your shoulders back and your elbows out.
4. At the top of the movement, flex or squeeze your biceps and forearms. Hold for a count of one.
5. Return to the starting position slowly to keep tension on the muscles.
6. Repeat.

This exercise can be performed using a barbell,EZ bar or a cable station with a straight bar or EZ bar attachment.

1. Stand with your back straight, holding a barbell with an overhand grip slightly less than shoulder width apart.
2. The bar should be level with the tops of your thighs.
3. Keep your arms extended with a slight bend at the elbows. This is the start position.
4. Exhale and using the sides of your shoulders lift the bar.
5. As you do so, raise your elbows up and out to the side.
6. Keep the bar close to your body as you raise it.
7. Continue  lifting the bar until it is just below your chin. Pause for a count of one.
8. Return to the start position in a single smooth movement. Inhale as you do so.
9. Repeat.

This exercise can be performed using a straight bar attached to a low pulley or using dumbbells.

1. Attach a straight bar to the low pulley on the cable station.
2. Stand facing the station with your feet shoulder width apart either side of the pulley.
3. Grip the bar with an overhand grip, with your hands shoulder width apart and arms fully extended.
4. Keep your shoulders back.
5. Raise the bar straight up in one smooth movement, until it is just below your chin.
6. Hold for a count of one while squeezing your biceps and forearms.
7. Slowly lower to the start position and repeat.

1. Place two dumbbells or kettlebells on the floor about shoulder width apart.
2. In a push up position, place your hands on the grip section of each bell for support.
3. Spread your legs to slightly wider than hip width apart with your toes supporting your weight. This is the start position.
4. Push down through one bell and at the same time “row” the opposite one upwards by retracting your shoulder and bending your elbow.
5. Hold for a count of one.
6. Your breathing should remain constant throughout the movement.
7. Lower the bell to the floor and without pause, then repeat the movement with your other arm.
8. When you have rowed both arms, that is one repetition.
9. Repeat for the desired number of repetitions.

This is an advanced level exercise. Lower strength and poor form has the potential for injury to the middle and lower back and wrists.

1. Lean forward into an incline bench
2. Using a neutral grip, hold a dumbbell in each hand so your palms are facing in.
3. Your arms should be fully extended and hanging straight down. This is the start position.
4. Pull your shoulder blades back and flex your elbows to pull the dumbbells up to your sides.
5. Hold and squeeze your shoulder and back muscles.
6. Return to the start position in a slow, controlled movement.
7. Repeat.

1. Stand tall with a tight core and flat back. Hold a pair of dumbbells at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
2. With your elbows at a 60-degree angle, bring the dumbbells up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the dumbbells to the starting point.

1. Holding a dumbbell in each hand, stand straight, with your feet shoulder width apart.
2. Raise the dumbbells to head height by rotating your arms forward and up.
3. Your triceps should be parallel to the floor and your elbows bent at 90 degrees. This is the start position.
4. Keeping your back straight and using only your arms, extend through your shoulders and elbows to drive the dumbbells straight up, ehaling as you do so.
5. As your arms reach the fully extended position, bring them in towards each other until the dumbbels touch lightly together.
6. Hold for a count of one, while squeezing your shoulder muscles.
7. In a controlled movement, return to the starting position, inhaling as you do so.
8. Repeat.

1. From a push-up position push your glutes upwards and walk your feet in so that you are in a downward-dog pose.
2. The shape of your body should look like a triangle from the side.
3. Lower your shoulders towards the ground by bending your elbows.
4. Allow your forehead to very lightly make contact with the ground before pushing upwards and away back into the starting position.

• Keep a tight core and flat back as you remain seated in the shoulder press machine.
• Look straight ahead as you hold on to the handles.
• Slowly, press the handles up above your head.
• Do not lock out your elbow.
• Slowly, bring the handles back down but do not let the weight stack touch.
• Repeat the movement.

1. Place your left foot onto the middle of a resistance band. Step forward with the right. Tighten your abdominals and avoid arching your back.
2. Press the handles of the resistance band up and stop once your upper arms are parallel with the ground, making a scarecrow formation. The band should be behind your arms.
3. Slowly press the resistance band overhead. Do not lock out the elbows. Lower to the starting position and begin again.

1. Holding a water bottle in each hand, stand straight, with your feet shoulder width apart.
2. Raise the water bottles to head height by rotating your arms forward and up.
3. Your triceps should be parallel to the floor and your elbows bent at 90 degrees. This is the start position.
4. Keeping your back straight and using only your arms, extend through your shoulders and elbows to drive the water bottles straight up, exhaling as you do so.
5. As your arms reach the fully extended position, bring them in towards each other until the water bottles touch lightly together.
6. Hold for a count of one, while squeezing your shoulder muscles.
7. In a controlled movement, return to the starting position, inhaling as you do so.
8. Repeat.

1. With a dumbbell in each hand in a neutral grip,  lie face down on an incline bench. Your palms should be facing inwards.
2. Extend your arms out in front of you so that they are at right angles to the bench. Keep your legs stationary but with pressure on the balls of our feet and toes. This is the start position.
3. Keeping a slight bend in your elbows, move the weights  away from each other  in an arcing motion exhaling as you do so.
4. Continue expanding your arms until they are parallel to the floor.
5. Hold and squeeze your shoulder blades together
6. Return to the starting position inhaling as you do so.
7. Repeat .

1. Begin by holding a pair of dumbbells and standing with a braced core. Bend at the knees slightly and lean forward from the hips. Maintain a flat back throughout.
2. Keeping your elbows slightly bent throughout the movement, lift the dumbbells up and out to the side. Be sure to focus the contraction in the back of the shoulders.
3. Pause at the top of the movement then slowly bring the dumbbells to the starting position.

1. Adjust the cables so that the handles sit at chest height.
2. Grip the handle, across your body in a neutral grip, with both hands.
3. Keeping only a slight bend at your elbow, pull the cable back across your body using the muscles in your back.
4. Hold the flexed position for a full second before allowing the cable to pull you slowly back to the starting position.

1. Adjust the seat on the Rear Delt Machine so that your chest is against the padding and the handles are at shoulder level. Tighten your core throughout the movement.
2. Holding on to the handles in front of you, engage your rear delt muscles (back of the shoulder). Pull the weight, focusing all of the tension in your shoulder muscles.
3. Pause when the handles are at your sides then slowly return to the starting position. Do not allow the plate to touch the weight stack.

1. Begin by holding a pair of water bottles and standing with a braced core. Bend at the knees slightly and lean forward from the hips. Maintain a flat back throughout.
2. Keeping your elbows slightly bent throughout the movement, lift the water bottles up and out to the side. Be sure to focus the contraction in the back of the shoulders.
3. Pause at the top of the movement then slowly bring the water bottles to the starting position.