THIS ONE IS CALLED BENT OVER LOW-PULLEY SIDE LATERAL MORE ARE STILL ON THE WAY

BENT OVER LOW-PULLEY SIDE LATERAL

1.    Select a weight and hold the handle of the low pulley with your right hand.

2.    Bend at the waist until your torso is nearly parallel to the floor. Your legs should be slightly bent with your left hand placed on your lower left thigh. Your right arm should be hanging from your shoulder in front of you and with a slight bend at the elbow. This will be your starting position.

3.    Raise your right arm, elbow slightly bent, to the side until the arm is parallel to the floor and in line with your right ear. Breathe out as you perform this step.

4.    Slowly lower the weight back to the starting position as you breathe in.

5.    Repeat for the recommended amount of repetitions and repeat the movement with the other arm.

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

BRAND FORD/ROCKY PRESSES

1.    Sit on a Military Press Bench with a bar at shoulder level with a pronated grip (palms facing forward). Tip: Your grip should be wider than shoulder width and it should create a 90-degree angle between the forearm and the upper arm as the barbell goes down. This is your starting position.

2.    Once you pick up the barbell with the correct grip, lift the bar up over your head by locking your arms.

3.    Now lower the bar down to the back of the head slowly as you inhale.

4.    Lift the bar back up to the starting position as you exhale.

5.    Lower the bar down to the starting position slowly as you inhale. This is one repetition.

6.    Alternate in this manner until you complete the recommended amount of repetitions.

Variations: For more stress on the shoulders, only lift the bar until it is slightly above the head and then lower to the opposite side. In this manner you keep more constant tension on the shoulders while minimizing triceps involvement.