DUMBBELL SHOULDER EXERCISES

Prone Horizontal Abduction

Lie face down on table. Throwing arm hanging straight down from shoulder, set scapula and raise arm out to side to shoulder height. Slowly return

Prone Scaption

Lie face down on table. Throwing arm hanging straight down from shoulder, set scapula, turn thumb out and raise arm toward ceiling and even with your head. Slowly return

Prone Extension

Lie face down on table. Throwing arm hanging straight down from shoulder, set scapula, turn palm to the floor and bring arm up next to your side. Slowly return

DUMBBELL SHOULDER EXERCISES

External Rotation – Dumbbell

Lay on side with upper arm at side, elbow bent to 90 degrees and hand in front of stomach. Set scapula and rotate at shoulder lifting weight toward ceiling. Slowly return to starting position

Prone Row With External Rotation

Lie face down, row arm as shown and hold 1 second. From this position rotate your arm towards the ceiling. Slowly return to starting position

DUMBBELL SHOULDER EXERCISES

Front Raises

Side Lateral Raises

Bent Over Side Raises

DUMBBELL SHOULDER EXERCISES

Bent Over Side Raises

Standing Flexion

Scaption with External Rotation

Standing Supraspinatus (Empty Can)

DUMBBELL SHOULDER EXERCISES

Wrist Curls – Flexion (Palm Up)

Wrist Curls – Extension (Palm Down)

Wrist Pronation

Wrist Supination