SHOULDERS

Overhead press
Set up: standing or seated, ensure the lowerback is flat and weight is above shoulder height with palms facing forward.
Ascent: keeping the upper arm perpendicular to the ground press the weight overhead
Descent: slowly lower the weight to the starting position

Rotating press
Set up: standing or seated, ensure the lowerback is flat and start with the weight at shoulder eight and palms are facing backwards
Ascent: press the weight upwards whilst allowing the arms to rotate so at the top the palms are facing forwards.
Descent: lower the we

Lateral raise
Set up: stand upright with a dumbbell in either hand. Palms should be facing in towards the body. Maintain a slight bend in the elbow to take pressure of the joint.
Ascent: ensuring the movement comes from the shoulder and not the upperback, raise the arms up until the elbow is shoulder height.
Descent: lower the weight back to the start position

Bent over lateral raise
Set up: stand bent over to ninety degreeswith a dumbbell in either hand. Palms should be facing each other. Maintain a slight bend in the elbow to take pressure of the joint.
Ascent: ensuring the movement comes from the shoulder and not the upperback, raise the arms up until the elbow is shoulder height. Ensure the upperbody stays bent over to the ninety degree position throughout.
Descent: lower the weight back to the start position