Stand/sit with feet shoulder-width apart. Start with barbell OR dumbbells at eye level, hands wider than shoulders and arms at 90-degree angle. Slowly push weight over head (keep the weight slightly forward in front of head so you can see it out of the corner of your eye) and lower back until elbows are at 90 degree angles (like a goal post).
LATERAL RAISE
Stand or sit holding weights on the outside of each thigh, palms facing in. Leading with the elbows and keeping arms slightly bent, lift arms out to the side, stopping at shoulder level (wrists straight) and lower. Don't lift past the shoulder!
SHOULDER ROTATION
Stand sideways to cable (or resistance band), holding cable in opposite hand, elbow bent to 90 degrees, hand in front of body. Keeping upper arm stable, contract shoulder muscles to rotate forearm out to the side. Keep your arm at a 90-degree angle throughout the movement and try not to move your elbow.
UPRIGHT ROW
Stand holding a barbell (or dumbbells), palms facing you. Slowly bend the arms and pull barbell up, stopping at chest level. Be sure to keep the wrists straight and the elbows above the bar. Hands can be close together or wide.
