SHOULDER EXERCISE
The shoulder total gym exercises that are featured below will help you target the various muscles found in your shoulders. Specifically, these total gym exercises will help you target your inner, outer and rear deltoid muscles.
1:Shoulder Press
2:Upright Row
3:Upright Row with Hyperextension
4:Upright Row with Leg Curl
5:Lateral Deltoid Raise
6:Front Deltoid Raise
7:Wide Grip Front Deltoid Raise
8:Front Deltoid Raise with Supination Grip
9:Lying Front Deltoid Raise
10:Front Deltoid Raise with Leg Curl
11:Shoulder Extension
13:Shoulder Extension with Hyperextension
14:Shoulder Extension with Leg Curl
15:Lateral Arm Pull
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Shoulder Press
Lie face down on the glideboard, knees bent and grasp the press-up bars with your hands, elbows bent.
Slide the glideboard up by extending your arms (pushing yourself up) and allow yourself back down after a short pause.
Breathe out while pushing and breathe in while returning to starting position.
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Upright Row
Sit on the top end of the glideboard and hold the handles above your knees, arms extended and palms facing down.
Slide the glideboard up by pulling the handles up towards your shoulders and allow yourself back down after a short pause.
Keep your back straight throughout.
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Upright Row with Hyperextension
Sit on the glideboard and hold the handles down above your ankles, arms and legs extended, palms facing down.
Slide the glideboard up by pulling the handles up towards your shoulders while raising your back and allow yourself back down after a short pause.
Breathe out while raising yourself and breathe in while lowering yourself back.
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Upright Row with Leg Curl
Sit on the top end of the glideboard and hold the handles above your knees, arms extended, palms facing down and ankles attached using the wing attachment.
Slide the glideboard up by pulling the handles up towards your shoulders while curling your legs and allow yourself back down after a short pause.
Keep your back straight throughout.
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Lateral Deltoid Raise
Lie on your back on the glideboard, knees bent and hold the handles down near your hips, arms fully extended, palms facing each other.
Slide the glideboard up by pulling the handles outwardly towards the level of your shoulders and allow yourself back down after a short pause.
Keep your arms fully extended throughout (or keep the small bend in your elbows constant).
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Front Deltoid Raise
Sit on the glideboard, knees slightly bent and hold the handles down below your buttocks, arms extended and palms facing back.
Slide the glideboard up by pulling the handles forward until your arms are parallel to the floor and allow yourself back down after a short pause.
Keep your arms fully extended throughout (or keep the small bend in your elbows constant).
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Wide Grip Front Deltoid Raise
Sit on the glideboard, knees slightly bent and hold the handles down below your buttocks, arms extended and palms facing back.
Slide the glideboard up by pulling the handles forward and outward until your arms are parallel to the floor and allow yourself back down after a short pause.
Keep your arms fully extended throughout (or keep the small bend in your elbows constant).
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Front Deltoid Raise with Supination Grip
Sit on the glideboard, knees slightly bent and hold the handles down below your buttocks, arms extended and palms facing forward.
Slide the glideboard up by pulling the handles forward until your arms are parallel to the floor and allow yourself back down after a short pause.
Keep your arms fully extended throughout (or keep the small bend in your elbows constant).
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Lying Front Deltoid Raise
Lie on your back on the glideboard, knees bent and hold the handles down near your hips, arms fully extended, plams facing each down.
Slide the glideboard up by pulling the handles up until your arms are perpendicular to the floor and allow yourself back down after a short pause.
Keep your arms fully extended throughout (or keep the small bend in your elbows constant).
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Front Deltoid Raise with Leg Curl
Sit on the top end of the glideboard and hold the handles down near your thighs, arms extended, plams facing back and ankles attached to the wing attachment.
Slide the glideboard up by pulling the handles straight up in front of you while curling your legs and allow yourself back down after a short pause.
Keep your arms fully extended throughout (or keep the small bend in your elbows constant).
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Shoulder Extension
Sit on the top end of the glideboard and hold the handles above your knees, arms extended and palms facing down.
Slide the glideboard up by pulling the handles straight back until your arms are perpendicular to the floor and allow yourself back down after a short pause.
Keep your arms fully extended throughout (or keep the small bend in your elbows constant).
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Shoulder Extension with Hyperextension
Kneel on the glideboard and crouch to hold the handles with your arms extended and palms facing down.
Slide the glideboard up by pulling the handles straight back until your arms are perpendicular to the floor while raising your upper body and allow yourself back down after a short pause.
Keep your arms fully extended throughout (or keep the small bend in your elbows constant).
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Shoulder Extension with Leg Curl
Sit on the top end of the glideboard and hold the handles near your knees, arms extended, palms facing down and ankles attached to the wing attachment.
Slide the glideboard up by pulling the handles straight back until your arms are perpendicular to the floor while curling your legs and allow yourself back down after a short pause.
Keep your arms fully extended throughout (or keep the small bend in your elbows constant).
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Lateral Arm Pull
Sit sideways on the glideboard and hold one handle with the hand opposite to it, arms extended and palm facing down.
Slide the glideboard up by pulling the handle straight back while keeping it at the same height off the floor and allow yourself back down after a short pause.
Keep your back straight throughout.
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