Shoulders exercises

1. Standing military press - shoulders' exercise with elastic tube and handle grips

Main muscles worked: shoulders.
Materials: choose the appropriate latex resistance tube and handle grips.
Fitting: place appropriate resistance tube, place elastic under your foot, keep resistance throughout the exercise.
!!! Place mat on the ground to protect the elastic or control the area that there is nothing that could bring damage to the elastic tube.
Position: standing position.

Execution:
Step 1: Hold the handle grips by your shoulders with your palms facing forwards and your elbows out to the sides and bent at a 90° angle.
Step 2: Without leaning back, extend through your elbows to press the weights above your head.
Step 3: Then slowly return to the starting position and repeat the movements.

2. Bent over raise - shoulders' exercise with elastic tube

Main muscle worked: rear deltoid, a muscle on the backside of the shoulder.
Materials: latex resistance tube, handle grips.
Fitting: place appropriate resistance elastic tube under your foot or at a low fixation point, keep resistance throughout the exercise.
!!! Place mat on the ground to protect the elastic or control there is nothing that could be produce damage.
Position: lean forward position.

Execution:
Step 1: Stand with your feet hip-width apart holding handle grips with elastics tube in both hands at your sides. Bend at your waist and slightly bend your knees to lean over until your torso is nearly parallel the ground like the Barbell Bent-Over Row. Your arms should hang below your shoulders with your elbows slightly bent.
Step 2: With your core tight and back flat. Raise the handle grips to the sides until your elbows are in line with your shoulders.
Step 3: Lower the handle grips in control to the starting position and repeat.

3. Upright row - shoulders' exercise with elastic tube and handle grips

Main muscles worked: shoulders.
Materials: latex resistance tube/band, handle grips.
Fitting: place appropriate resistance elastic tube under your foot or at a low level fixation point, keep resistance throughout the exercise.
!!! Place mat on the ground to protect the elastic or control there is nothing that could be produce damage.
Position: standing position.

Execution:
Step 1: Stand on an exercise band/tube so that tension begins at arm's length. Grasp the handles using a pronated (palms facing down) grip that is slightly less than shoulder width. The handles should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
Step 2: Use your side shoulders to lift the handles as you exhale. The handles should be close to the body as you move them up. Continue to lift the handles until they nearly touch your chin. Tip: Your elbows should drive the motion. As you lift the handles, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
Step 3: Lower the handles back down slowly to the starting position. Inhale as you perform this portion of the movement.
Step 4: Repeat the movements.

4. Single-arm upright row - shoulders' exercise with elastic tube and handle grips

Main muscle worked: shoulder.
Materials: latex resistance tube/band, handle grip.
Fitting: place appropriate resistance elastic tube under your foot or at a low-level fixation point, keep resistance throughout the exercise.
!!! Place mat on the ground to protect the elastic or control there is nothing that could damage the elastic tube.
Position: standing position.

Execution:

Step 1: Stand on an exercise band/tube so that tension begins at arm's length. Step 2: Grasp the handles using a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The handle should be resting on top of your thighs. Your arm should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
Step 3: Use your side shoulders to lift the handles as you exhale. The handle should be close to the body as you move it up. Continue to lift the handle until it nearly touches your chin. Tip: Your elbow should drive the motion. As you lift the handle, your elbow should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
Step 4: Lower the handle back down slowly to the starting position. Inhale as you perform this portion of the movement.
Step 5: Repeat the movements.

5. Reverse rear deltoid - shoulders' exercise with elastic tube and handle grips

Main muscle worked: rear deltoid, a muscle on the backside of the shoulder.
Materials: latex resistance tube, handle grips,
Fitting: place appropriate resistance elastic tube at high level position point, keep resistance throughout the exercise.
Position: standing position.

Execution:
Step 1: Stand with your bent legs, holding handle grips (palms facing down) with elastics tube in both hands at your sides. Your arms should hang below your shoulders with your elbows slightly bent.
Step 2: Move your arms back and outward, keeping your arms straight, while you execute the movement.
Step 3: Pause at the end of the motion before returning the handles to start position.

6. Single-arm rear deltoid fly - shoulders' exercise with elastic tube and handle grips

Main muscle worked: rear deltoid, a muscle on the backside of the shoulder.
Materials: latex resistance tube, handle grips,
Fitting: place appropriate resistance elastic tube under your foot or at a low fixation point, keep resistance throughout the exercise.
Position: standing position.

Execution:
Step 1: Stand with your feet hip-width, holding handle grip with elastics tube in one hand. Your arm should hang below your shoulders with your elbows slightly bent. Keep you second hand on your chest.
Step 2: With your back straight, raise the handle grip to the side until your elbows are in line with your shoulders.
Step 3: Lower the handle grips in control to the starting position and repeat.

7. Overhead front raise - shoulders' exercise with elastic tube and handle grips

Main muscle worked: shoulder
Materials: latex resistance tube, handle grips,
Fitting: place appropriate resistance elastic tube at a low fixation point, keep resistance throughout the exercise.
Position: standing position.

Execution:
Step 1: Stand straight with handle grips in your hands. You should grip with palms facing down and a closer than shoulder width grip apart from each other.
Step 2: Your feet should be shoulder width apart from each other. Your elbows should be slightly bent. This is the starting position.
Step 3: Lift the handle grips up until it is directly over your head while exhaling. Make sure to keep your elbows slightly bent when performing each repetition.
Step 4: Once you feel the contraction, begin to lower the handle grips back down to the starting position as you inhale.
Step 5: Repeat for the recommended amount of repetitions.

8. Reverse flies - shoulders' exercise with elastic tube and handle grips

Main muscle worked: rear deltoid, a muscle on the backside of the shoulder.
Materials: latex resistance tube, handle grips.
Fitting: place appropriate resistance elastic tube at high level position point, keep resistance throughout the exercise.
Position: standing position.