CHECK IT OUT CABLE SEATED LATERAL RAISE

    CABLE SEATED LATERAL RAISE

   1.    Stand in the middle of two low pulleys that are opposite to each other and              place a flat bench right behind you (in perpendicular fashion to you; the                 narrow edge of the bench should be the one behind you). Select the                       weight to be used on each pulley.

2.    Now sit at the edge of the flat bench behind you with your feet placed in front of your knees.

3.    Bend forward while keeping your back flat and rest your torso on the thighs.

4.    Have someone give you the single handles attached to the pulleys. Grasp the left pulley with the right hand and the right pulley with the left after you select your weight. The pulleys should run under your knees and your arms will be extended with palms facing each other and a slight bend at the elbows. This will be the starting position.

5.    While keeping the arms stationary, raise the upper arms to the sides until they are parallel to the floor and at shoulder height. Exhale during the execution of this movement and hold the contraction for a second.

6.    Slowly lower your arms to the starting position as you inhale.

7.    Repeat for the recommended amount of repetitions. Tip: Maintain upper arms perpendicular to torso and a fixed elbow position (10 degree to 30 degree angle) throughout exercise.

Variations: You can perform this exercise with exercise bands or dumbbells.

CHAIR UPPER BODY STECHTH

1.    Sit on the edge of a chair, gripping the back of it.

2.    Straighten your arms, keeping your back straight, and pull your upper body forward so you feel a stretch. Hold for 20-30 seconds.

CUBAN PRESS

3.    Take a dumbbell in each hand with a pronated grip in a standing position. Raise your upper arms so that they are parallel to the floor, allowing your lower arms to hang in the "scarecrow" position. This will be your starting position.

4.    To initiate the movement, externally rotate the shoulders to move the upper arm 180 degrees. Keep the upper arms in place, rotating the upper arms until the wrists are directly above the elbows, the forearms perpendicular to the floor.

5.    Now press the dumbbells by extending at the elbows, straightening your arms overhead.

6.    Return to the starting position as you breathe in by reversing the steps.

7.    Repeat for the recommended amount of repetitions.

Variation: You can also use a barbell.