BUILD UP YOUR SHOULDER LYING REAR DELT RAISE

LYING REAR DELT RAISE

1.    While holding a dumbbell in each hand, lay with your chest down on a flat bench.

2.    Position the palms of the hands in a neutral manner (palms facing your torso) as you keep the arms extended with the elbows slightly bent. This will be your starting position.

3.    Now raise the arms to the side until your elbows are at shoulder height and your arms are roughly parallel to the floor as you exhale. Tip: Maintain your arms perpendicular to the torso while keeping them extended throughout the movement. Also, keep the contraction at the top for a second.

4.    Slowly lower the dumbbells to the starting position as you inhale.

5.    Repeat for the recommended amount of repetitions.

Variations: You can perform this exercise with just one arm and also keeping the palms of the hands facing back as opposed to facing your torso.
MACHINE SHOULDER (MILITARY) PRSS

1.    Sit down on the Shoulder Press Machine and select the weight.

2.    Grab the handles to your sides as you keep the elbows bent and in line with your torso. This will be your starting position.

3.    Now lift the handles as you exhale and you extend the arms fully. At the top of the position make sure that you hold the contraction for a second.

4.    Lower the handles slowly back to the starting position as you inhale.

5.    Repeat for the recommended amount of repetitions.

Variations: You can use free weights (barbells and dumbbells) to perform this exercise on a military bench.
ONE ARM KETTLEBEL JERK

1.    Hold a kettlebell by the handle. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards you

r shoulder. Rotate your wrist as you do so, so that the palm faces forward. This will be your starting position.

2.    Dip your body by bending the knees, keeping your torso upright.

3.    Immediately reverse direction, driving through the heels, in essence jumping to create momentum. As you do so, press the kettlebell overhead to lockout by extending the arms, using your body's momentum to move the weight. Receive the weight overhead by returning to a squat position underneath the weight. Keeping the weight overhead, return to a standing position.

4.    Lower the weight to perform the next repetition.