How To Exercise Your Shouders Using A Weight Machine
Get the shape and tone of your shoulders that you have always dreamed of. Use our easy-to-follow guide every day for just one month to see the results.
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You will need
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Exercise 1, shoulder press
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Step 1:
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Start position
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Start by sitting on the bench with your hands holding the grips with the back of your hand flat. You should be sat comfortably with your lower body secure.
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Step 2:
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Lowering and lifting
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Push the bar in an upward direction until your arms are fully stretched straight above your head. Make sure not to lock out your elbows at the joint.
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Lower the arms back down to the start position but keep the muscles under tension.
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Step 3:
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Breathing
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For this exercise, whilst you lower you need to breathe in through your nose.
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Then when you raise to the first position, you need to breathe out through your mouth.
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Step 4:
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Review
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You should perform this exercise for 10 repetitions once you are familiar with the movements
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Exercise 2, single cable flys
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Step 1:
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Start position
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Begin by positioning yourself standing sideways at the low pulley. Take hold of a single grip make sure your feet are shoulder width apart.
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Step 2:
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Lowering and lifting
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Raise your arm outward away from the body until parallel with the ground.
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Lower the arm back to the side of the body but keeping the shoulder under tension.
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Do not move any other part of the body whilst performing this exercise
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Step 3:
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Breathing
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For this exercise, whilst you bring your arms back towards your body you need to breathe in through your nose.
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Then when you pull the bar in to the first position, you need to breathe out through your mouth.
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Step 4:
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Review
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You should perform this exercise for 10 repetitions and then change to the other arm for 10 repetitions again.
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Exercise 3, lateral raise
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Step 1:
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Start position
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For this exercise, change the grip to a short bar. Start by standing facing the low pulley holding onto a small bar with both hands. Your feet should be shoulder width apart and your knees slightly bent.
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Step 2:
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Lifting and lowering
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Raise the bar in front of the body until your arms and elbows are parallel with the ground.
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Lower the bar back towards the floor but keep the tension on the shoulder muscle.
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Keep the whole body still and just move your shoulders and arms throughout this exercise.
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Step 3:
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Breathing
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For this exercise, whilst you lower the bar you need to breathe in through your nose.
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Then when you raise the bar to the first position, you need to breathe out through your mouth.
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Step 4:
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Review
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Once you are familiar with the movements you should perform this exercise for 10 repetitions to complete the workout.
