Use the following exercises to help strengthen and develop your shoulder muscles. Always warm-up and stretch prior to your workout, aiming to work within your own limits - focusing on working the muscle to be trained - maintain good technique!
BEGINNERS SHOULDER WORKOUT WITH BAND |
The aim of this workout is for beginners to get accustomed to performing a simple selection of shoulder exercises. The position you have the band under your feet, will either increase or decrease the exercise difficulty. |
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Date |
. |
Time |
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SINGLE ARM UPRIGHT ROW |
BENT OVER 1 ARM LAT RAISE |
X-COUNTRY SKIING |
. |
.. |
. |
|
2 Sets of 10 - 12 lifts each arm with 30 - 45 seconds rest. |
2 Sets of 8 - 12 lifts keeping your palm facing downwards. |
Work in a smooth alternate arm action for 30 - 45 seconds. |
|
LYING SIDE RAISE |
LYING PULLDOWN |
1 ARM PRESS |
. |
. |
|
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2 Sets of 8 - 12 lifts each arm - control tension with other arm. |
8 - 12 pull downs - fix band to a secure object. |
1 Set of 10 - 12 slow lifts. Keep band central on 1 foot |
 Aim to work through all 6 exercises - however if you feel tired or sore, work for the first 4 only.
Stretch between each different exercise to help give your muscles a chance to recover. |
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