Shoulder Exercise: Pulley Row

Pulley row Pulley row

Type Resistance Target (primary) Rear deltoid Target (secondary) Middle backBiceps
Equipment Cable (with rope attachment) Mechanics Compound
Force Pull
Plane of motion Sagittal plane
Other Bilateral

How is it performed?

  • Adjust the pulley so it is at the same height as your shoulders.
  • Hold the rope attachment with an overhand grip, shoulders stretched forward, arms straight and parallel to the floor – keep your arms parallel to the floor throughout the movement.
  • As you exhale, pull the rope towards your upper chest by moving your elbows out and back until they are behind you.
  • As you inhale, slowly move back to the starting position.

→ See the full back & leg workout here

[end]Have you ever tried this type of row? [/end]

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Shoulder Exercise: Reverse Machine Fly

reverse fly machine reverse fly machine

Type Resistance
Target (primary) Rear deltoid Target (secondary) Lateral deltoidMiddle back
Equipment Machine Mechanics Isolation Force Pull
Plane of motion Coronal plane Other Bilateral

Main targeted muscle group: Posterior deltoid.

Secondary muscle group: Lateral deltoid and lower and middle trapezius.

How is it performed? Sit in the machine, chest again pad, holding handles with a pronated grip. Bend your elbows slightly, and contract your rear delts so your hands pull apart until your elbows are just behind your back. Return to starting position.

See the full workout here.

[end]What’s your favorite shoulder exercise? [/end]

Shoulder Exercise: Upright Barbell Row

Upright Barbell Row

Type Resistance
Target (primary) Lateral deltoid Target (secondary) Anterior deltoidUpper trapezius
Equipment Barbell
Mechanics Compound
Force Pull
Plane of motion Sagittal plane Coronal plane
Other Bilateral

How is it performed?

  • Start out by holding the barbell with a shoulder width overhand grip.
  • Pull bar up by using your shoulder muscles lead by the elbows while flexing wrists. Return to starting position.

See the full shoulder workout here.

[other] [/other]

Shoulder Exercise: Front Dumbbell Raise

Front Dumbbell Raise

Type Resistance Target (primary) Anterior deltoid Target (secondary)
Equipment Dumbbells
Mechanics Isolation Force Push
Plane of motion Sagittal plane
Other Unilateral

How is it performed?

  • Start out by holding a dumbbell in each hand in front of your upper legs.
  • Keep elbows straight or slightly bend as your raise your arms until they are horizontal or above. Return to starting position.

See the full shoulder workout here.

[other] [/other]

Shoulder exercise: Dumbbell Shrug

Dumbbell Shrug

Type Resistance Target (primary) Upper trapezius
Target (secondary)
Equipment Dumbbells Mechanics Isolation Force Pull
Plane of motion Coronal plane Other Unilateral

How is it performed?

  • Start out by standing upright holding a dumbbell in each hand, arms at the sides. Elevate your shoulders as high as possible, then return to starting position.
  • Be carefull not to roll your shoulders instead of only moving them up and down.

See the full shoulder workout here.

[other] [/other]

Shoulder exercise: Arnold Dumbbell Press

Arnold Dumbbell Press

Type Resistance
Target (primary) Anterior deltoid Target (secondary) Lateral deltoidTriceps
Equipment Dumbbells
Mechanics Compound
Force Push 
Plane of motion   Other Unilateral

How is it performed?

  • Start out by holding a dumbbell in each hand in front of your shoulders, palms facing inward.
  • Bring your elbows out to the sides and raise while you press the dumbbell overhead until your arms are extended. Return to starting position.

See the full shoulder workout here.

[other] [/other]