Shoulders
External Rotation:
- keep upper arm against side
- rotate from shoulder joint
- squeeze shoulder blades
throughout movement
Internal Rotation:
- rotate from shoulder joint.
- squeeze shoulder blades
throughout movement
Band Hyper Extension:
- squeeze shoulder blades
on the way back
Lateral Raise:
- raise arms parallel to the ground.
- keep a small bend in the elbows,
and wrists straight.
Overhead Press:
- important to squeeze glutes &legs
throughout movement to
support lower back.
- push bar up and slightly back.
Cable Side Raise:
- lean to the side, raise arm
parallel to the ground.
- keep a small bend in the elbow.
Bar Upright Row:
- keep top of arm from shoulders to
elbow parallel to the ground.
- focus on the angle of your arm
in relation to the floor as opposed
to how high the bar is.
- keep bar close to body
throughout movement
Dumbbell Fly:
- bend at the waist so your
upper body is just about
parallel to the floor
- bring arms back in “W” shape
Dumbbell Front Raise:
- raise arms parallel to the ground
- don't lock out elbows
Dumbbell Upright Rows:
- same as bar upright row.
- bring dumbbells up until your
upper arms are parallel to the floor.
Side to Front Raise:
- don't completely lock out elbows
- squeeze shoulder blades together
to support the shoulder joint
Machine Rear Fly:
- sit against machine and
bring arms straight back
- keep a slight bend in elbows
- only bring arms out far enough so
elbow doesn't go past the shoulder
blade
Triceps
Skull Crusher:
- keep upper arm in one place,
only move from the elbow down
to better isolate the muscle
- don't let elbows flare out
Rope Pulldown:
- keep upper arms pinned down
against side, only move from
the elbow down
Overhead Extension:
- don't let elbows flare out,
keep them in as much as possible
- don't swing entire arm,
move from the elbow down only