Standing Cable Upright Rows
Pin the cable height to the lowest setting, pin a suitable weight and take an overhand grip. The required width of the grip depends on what part of the shoulder you are trying to target and how much range of motion you have in this joint without causing pain.
Your arms are outstretched with a slight elbow bend. Your core is tight, back is straight, feet are planted at shoulder width and the bar is resting on the upper thighs or groin (depending on grip width). This is the starting position.
Begin the lift by raising your elbows up and to the side and keep the bar close to your body while you exhale. The elbows should always remain higher than the forearms and are responsible for initiating the movement. Pause the bar just below the chin for one second.
Lower the bar down back to the starting position as you inhale.
Standing Wide Grip Upright Rows
Take hold of a suitable weight barbell with an overhand grip. The required width of the grip depends on what part of the shoulder you are trying to target and how much range of motion you have in this joint without causing pain.
Your arms are outstretched with a slight elbow bend. Your core is tight, back is straight, feet are planted at shoulder width and the bar is resting on the upper thighs or groin (depending on grip width). This is the starting position.
Begin the lift by raising your elbows up and to the side and keep the bar close to your body while you exhale. The elbows should always remain higher than the forearms and are responsible for initiating the movement. Pause the bar just below the chin for one second.
Lower the bar down back to the starting position as you inhale.
Standing Rear Barbell Shrugs
Take hold of a suitable weight barbell with an overhand grip slightly wider than shoulder width and behind the body. For a heavier lift, it is best to take position in the squat rack so you are not lifting the bar from the floor. Keep your core tight and place your feet flat on the floor. This is the starting position.
From the starting position, raise your shoulders up as far as they will move as you breathe out. Squeeze at the top of the movement, holding for a second. The elbows will bend slightly. Try to grip the bar mostly with your fingers. This keeps the tension on the target muscle (trapezius) instead of your biceps taking the weight.
Lower the bar down to the starting position as you inhale.
Standing Bus Drivers
Take hold of suitable weight plate, keep your core tight, your torso straight and stand with your feet flat on the floor.
Grip the plate at the sides at '3 and 9 o'clock' so palms face inward. The arms are extended out in front of you. This is the starting position.
From this position, rotate the plate one way as if it were a steering wheel. Once you reach maximum rotation one side, oppose the movement to the opposite side.
Standing Plate Front Raises
Take hold of suitable weight plate, keep your core tight, your torso straight and stand with your feet flat on the floor.
With your arms extended down holding the plate in front of your groin, grip the plate at the sides so palms face inward. This is the starting position.
From this position, raise the arms upwards over 1-2 seconds until the plate is parallel to the floor. Breathe out as you lift and pause at the top for a second. Keep a slight bend in the elbow.
Lower the plate back and down over 1-2 seconds as you breathe in and return to the starting position.
