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Bilateral Flexion with Weights

Sitting, holding the weights in both hands, slowly raise the arms up above the head. Keep the shoulders relaxed at all times and make sure the elbows stay bent as the arms go above the head. If the weight is too much, the shoulders will raise up.


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Bilateral Abduction/Shoulder Press

Slowly raise the arms above the head keeping the shoulders relaxed.

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Full Press-Up

With the hands shoulder width apart bend the elbows but keep the shoulder blades set and the back flat.

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Lateral Weight Transfer

Slowly move the weight from side to side keeping the shoulder blades set.

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Half Press-Up

With the weight on the knees, bend and straighten the elbows keeping the back flat.

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