Shoulder Press
Muscle: Deltoid (Front) & Triceps
(Figures 1 & 2)

- Position yourself on a Shoulder Press Machine with yourback set firmly against the back pad.
- Grasp the handles with each hand using wide grip.
- Slowly press the handles up. Keep your elbows slightly bent.
- Slowly lower the handles and return to the starting position with the elbows slightly below 90 degree.

Figure 1

Figure 2

Lateral Raise
Muscle: Deltoid (Middle)
(Figures 3 & 4)

- Stand straight with your feet roughly apart at shoulder width and hold a dumbbell in each hand at your sides with both palms facing inward.
- Slowly raise the dumbbells out to your sides until they are at shoulder height. Elbows slightly bent and palms facing down as you lift the dumbbells.
- Slowly lower the dumbbells back to the starting position.

Figure 3

Figure 4

T Bar Rowing (wide grip)
Muscle: Deltoid (back) & Biceps
(Figures 5 & 6)

- Rest your chest on the pad of the T-Bar row machine and grasp the handles with each hand using a wide grip.
- Detach the T-Bar and let it hang straight down so that your arms are fully extended.
- Slowly lift the T-Bar up towards your stomach.
- Slowly return to the starting position.
- Make sure your back is straight and tighten your abdominal muscles.

Figure 5

Figure 6

Dumbbells Shrug
Muscle: Upper Trapezius
(Figures 7 & 8)

- Stand straight with your feet roughly apart at shoulder width and hold a dumbbell in each hand at your sides and both palms facing in.
- Slowly raise your shoulders as close to your ears as possible.
- Pause for a moment and then slowly return your shoulders to the starting position.

Figure 7

Figure 8