How To Exercise Your Shouders Using A Weight Machine

Step 1: You will need

Step 2: Exercise 1, shoulder press

Step 3: Start position

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.

Step 4: Lowering and lifting

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.

Lower the arms back down to the start position but keep the muscles under tension.

Step 5: Breathing

For this exercise, whilst you lower you need to breathe in through your nose.

Then when you raise to the first position, you need to breathe out through your mouth.

Step 6: Review

You should perform this exercise for 10 repetitions once you are familiar with the movements

Step 7: Exercise 2, single cable flys

Step 8: Start position

Begin by positioning yourself standing sideways at the low pulley. Take hold of a single grip make sure your feet are shoulder width apart.

Step 9: Lowering and lifting

Raise your arm outward away from the body until parallel with the ground.

Lower the arm back to the side of the body but keeping the shoulder under tension.

Do not move any other part of the body whilst performing this exercise

Step 10: Breathing

For this exercise, whilst you bring your arms back towards your body you need to breathe in through your nose.

Then when you pull the bar in to the first position, you need to breathe out through your mouth.

Step 11: Review

You should perform this exercise for 10 repetitions and then change to the other arm for 10 repetitions again.

Step 12: Exercise 3, lateral raise

Step 13: Start position

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.

Step 14: Lifting and lowering

Raise the bar in front of the body until your arms and elbows are parallel with the ground.

Lower the bar back towards the floor but keep the tension on the shoulder muscle.

Keep the whole body still and just move your shoulders and arms throughout this exercise.

Step 15: Breathing

For this exercise, whilst you lower the bar you need to breathe in through your nose.

Then when you raise the bar to the first position, you need to breathe out through your mouth.

Step 16: Review

Once you are familiar with the movements you should perform this exercise for 10 repetitions to complete the workout.