شانه

Attach a rope handle to a low cable pulley and kneel down facing the machine. Grasp the rope with a neutral grip (palms facing each other) and extend your arms fully in front of you. Keeping your back straight and core engaged, pull the rope towards your body by retracting your shoulder blades. Squeeze your shoulder blades together at the end of the movement and hold for a brief pause. Slowly release the tension and return to the starting position. Repeat for the desired number of repetitions.

Start in a kneeling position with your knees hip-width apart and your back straight. Hold a weight in each hand, with your arms extended straight down in front of you. Engage your core and swing the weights up and overhead, keeping your arms straight. Lower the weights back down to the starting position and repeat for the desired number of repetitions.

Stand tall with your feet shoulder-width apart, holding a dumbbell in one hand. Raise the dumbbell overhead, fully extending your arm. Engage your core and keep your back straight as you walk forward, maintaining the dumbbell overhead. Continue walking for the desired distance or time. Switch hands and repeat the exercise.

Sit on a bench with your back straight and feet flat on the ground. Hold a dumbbell in each hand, palms facing inwards, and raise them to shoulder height. Press one dumbbell up overhead while keeping the other dumbbell at shoulder height. Lower the raised dumbbell back to shoulder height while simultaneously pressing the other dumbbell up overhead. Continue alternating between arms for the desired number of repetitions.

Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing inwards. Lean forward and let your arms hang straight down, perpendicular to the floor. Keeping your arms straight, raise them out to the sides until they are parallel to the floor, forming a 'T' shape with your body. Pause for a moment at the top, then slowly lower your arms back down to the starting position. Repeat for the desired number of repetitions.

Start by standing with your feet shoulder-width apart, holding a barbell at shoulder height with an overhand grip. Lower into a squat position by bending your knees and pushing your hips back. As you reach the bottom of the squat, explosively drive through your heels to stand up, simultaneously pressing the barbell overhead. Lower the barbell back to shoulder height as you lower back into the squat position. Repeat for the desired number of repetitions.

Stand with your feet shoulder-width apart and knees slightly bent. Hold the barbell with an overhand grip, resting it on the front of your shoulders. Keeping your core engaged and back straight, lift the barbell up and away from your body, raising it to shoulder height. Pause for a moment at the top, then slowly lower the barbell back down to the starting position. Repeat for the desired number of repetitions.

Sit on a chair or bench with your back straight and feet flat on the ground. Hold the resistance band with both hands, palms facing forward, and bring it up to shoulder level. Press the band overhead, extending your arms fully. Pause for a moment at the top, then slowly lower the band back down to shoulder level. Repeat for the desired number of repetitions.

Lie face down on the floor with a dumbbell in each hand, palms facing each other. Extend your arms straight out in front of you, keeping a slight bend in your elbows. Engaging your shoulder muscles, lift your arms up and out to the sides, squeezing your shoulder blades together. Pause for a moment at the top, then slowly lower your arms back down to the starting position. Repeat for the desired number of repetitions.

Sit on a bench with a dumbbell in each hand, palms facing forward. Raise the dumbbells to shoulder height, with your elbows bent and palms facing forward. Press the dumbbells upward until your arms are fully extended. Pause for a moment at the top, then slowly lower the dumbbells back to the starting position. Repeat for the desired number of repetitions.

Adjust the seat height and backrest of the leverage machine to a comfortable position. Sit on the machine with your back against the backrest and your feet flat on the floor. Grasp the handles of the machine with an overhand grip, slightly wider than shoulder-width apart. Push the handles upward and forward until your arms are fully extended, but not locked. Pause for a moment at the top, then slowly lower the handles back down to the starting position. Repeat for the desired number of repetitions.

Sit on a bench with your back straight and feet flat on the ground. Hold a dumbbell in each hand with your palms facing your body and your arms bent at a 90-degree angle. Keeping your elbows bent, raise your arms out to the sides until they are parallel to the ground. Pause for a moment at the top, then slowly lower your arms back down to the starting position. Repeat for the desired number of repetitions.

Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body. Bend your knees slightly and hinge forward at the hips, keeping your back straight. Raise your arms out to the sides, keeping a slight bend in your elbows, until they are parallel to the floor. Pause for a moment at the top, then slowly lower your arms back down to the starting position. Repeat for the desired number of repetitions.

Stand with your feet shoulder-width apart and your knees slightly bent. Keep your left hand up to protect your face and your right hand by your chin. Rotate your hips and pivot on your left foot as you extend your left arm forward in a punching motion. Twist your torso and engage your core muscles to generate power in the punch. Snap your arm back to the starting position and repeat for the desired number of repetitions.

Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Extend your arms straight out to the sides at shoulder height, palms facing down. Keeping your arms straight, slowly rotate your arms in a circular motion, bringing the dumbbells in front of your body and then overhead. Continue the circular motion, bringing the dumbbells back down to the starting position. Repeat for the desired number of repetitions.

Sit on a bench with back support and hold a dumbbell in each hand at shoulder level, palms facing your body and elbows bent. Press the dumbbells upward until your arms are fully extended and your palms are facing forward. Rotate your wrists as you lift, so that your palms are facing forward at the top of the movement. Pause for a moment at the top, then slowly lower the dumbbells back to the starting position. Repeat for the desired number of repetitions.

Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with your palms facing down. Keeping your core engaged and your back straight, press the dumbbells straight up overhead until your arms are fully extended. Rotate your wrists so that your palms are facing forward. Lower the dumbbells back down to shoulder height, rotating your wrists back to the starting position. Repeat for the desired number of repetitions.

Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip. Let the dumbbells hang in front of your thighs, with your arms fully extended and your palms facing your body. Keeping your back straight and your core engaged, exhale and lift the dumbbells straight up towards your chin, leading with your elbows. Continue lifting until the dumbbells are at shoulder height, with your elbows pointing out to the sides. Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position. Repeat for the desired number of repetitions.

Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level. Bend your knees slightly and dip your body down, then explosively extend your legs and press the dumbbells overhead. Lock out your arms at the top of the movement, then lower the dumbbells back to shoulder level. Repeat for the desired number of repetitions.

Stand with your feet shoulder-width apart and hold the barbell with an overhand grip, slightly wider than shoulder-width. Lift the barbell to shoulder height, keeping your elbows slightly in front of the bar. Press the barbell overhead, extending your arms fully. Lower the barbell back to shoulder height and repeat for the desired number of repetitions.

Stand with your feet shoulder-width apart and hold the barbell with an overhand grip, hands slightly closer than shoulder-width apart. Lift the barbell to shoulder height, keeping your elbows close to your body. Press the barbell overhead, extending your arms fully. Lower the barbell back to shoulder height. Repeat for the desired number of repetitions.

Sit on a bench with your back straight and feet flat on the ground. Hold a kettlebell in each hand at shoulder level with your palms facing forward. Press the kettlebells overhead by extending your arms fully. Pause for a moment at the top, then slowly lower the kettlebells back to shoulder level. Repeat for the desired number of repetitions.

Stand with your feet shoulder-width apart and place the band under your feet. Hold the band handles with your palms facing each other and your arms extended in front of you. Bend your knees slightly and hinge forward at the hips, keeping your back straight. Pull the band towards your chest, squeezing your shoulder blades together. Pause for a moment at the top, then slowly release the tension and return to the starting position. Repeat for the desired number of repetitions.

Stand with your feet shoulder-width apart and hold the band in front of your thighs with your palms facing inwards. Keep your arms straight and lift them up and out to the sides, forming a 'Y' shape with your body. Squeeze your shoulder blades together at the top of the movement. Slowly lower your arms back down to the starting position. Repeat for the desired number of repetitions.