My Personal Training Book

TRAPMOTIONS

3-3. Alternating
Dumbbell Shrugs

Primary muscles: traps
Hold the dumbbells to
your side. Raise one
shoulder up at a time. As
one goes up, the other
dumbbell goes down in a
slow, controlled motion.

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TRAPMOTIONS

3-4. Dumbbell Upright
Rows (To the Chin)

Primary muscles: traps-
shoulders
Hold the dumbbells
in front of you. Raise
the dumbbells up to
your chin, keeping your
elbows up higher than the
dumbbells, then slowly
lower them back down.

100

TRAPMOTIONS

3-5. One Arm
Dumbbell Upright
Rows (To the Chin)

Primary muscles: traps-
shoulders
Hold the dumbbell in
front of you. Raise the
dumbbell up to your chin,
keeping your elbow up
higher than the dumbbell,
then slowly lower it back
down.

101

TRAPMOTIONS

3-6. Alternating
Dumbbell Upright
Rows (To the Chin)

Primary muscles: traps-
shoulders
Hold the dumbbells in
front of you. Raise one
dumbbell up at a time.
As one goes up, the other
dumbbell goes down in a
slow, controlled motion.

102

TRAPMOTIONS

3-7. Dumbbell
Upright Rows (To the
Shoulders)

Primary muscles:
traps-shoulders
Hold the dumbbells in
front of you. Raise the
dumbbells up to your
shoulders, keeping your
elbows up higher than the
dumbbells, then slowly
lower them back down.

103

TRAPMOTIONS

3-8. One Arm
Dumbbell Upright Row
(To the shoulder)

Primary muscles:
traps-shoulders
Hold the dumbbell in
front of you. Raise the
dumbbell up to your
shoulder, keeping your
elbow up higher than the
dumbbell, then slowly
lower it back down.

104

TRAPMOTIONS

3-9. Alternating
Dumbbell Upright
Rows (To the
Shoulders)

Primary muscles:
traps-shoulders
Hold the dumbbells in
front of you. Raise one
dumbbell up at a time.
As one goes up, the other
dumbbell goes down in a
slow, controlled motion.

105

TRAPMOTIONS

3-10. Bent Arm Side
Lateral Dumbbell
Raise

Primary muscles:
traps-shoulders
Bend your arms and hold
the dumbbells in front of
you. Raise the dumbbells,
keeping your arms bent
and your elbows even
with the dumbbells. Then
slowly lower them back
down.

106

TRAPMOTIONS

3-11. Bent Arm Side
Lateral One Arm
Dumbbell Raise

Primary muscles:
traps-shoulders
Bend your arm and hold
the dumbbell in front of
you. Raise the dumbbell,
keeping your arm bent
and your elbow even with
the dumbbell. Then slowly
lower it back down.

107

TRAPMOTIONS

3-12. Bent Arm Side
Lateral Alternating
Dumbbell Raise

Primary muscles:
traps-shoulders
Bend your arms and hold
the dumbbells in front of
you. Raise one dumbbell
up at a time. As one goes
up, the other dumbbell
goes down in a slow,
controlled motion.

108

TRAPMOTIONS

3-13. Barbell Upright
Rows (Hands to the
chin)

Primary muscles: traps-
shoulders
Grip the bar in a close
grip. Pull the bar up so
your hands touch your
chin, then slowly lower
the bar back down.

109

TRAPMOTIONS

3-14. Barbell Upright
Rows (Hands to the
shoulders)

Primary muscles: traps-
shoulders
Grip the bar with hands
shoulder width apart. Pull
the bar up so your hands
touch your shoulders, then
slowly lower the bar back
down.

110

SHOULDERMOTIONS

CHAPTER 4: SHOULDERS (Seated)

During all seated shoulder motions keep your back pressed on the bench. Don’t arch your
back during the motion and don’t forget to breathe. The speed of motion should be 4 sec-
onds up and down.

4-1. Dumbbell Military
Press (Seated)

Primary muscles:
shoulders-triceps
Hold the dumbbells up
just past your shoulders.
Press the dumbbells
up over your head,
then slowly lower the
dumbbells back down.

111

SHOULDERMOTIONS

4-2. One Arm
Dumbbell Military
Press (Seated)

Primary muscles:
shoulders-triceps
Hold one dumbbell up
just past your shoulder.
Press the dumbbell up
over your head, then
slowly lower the dumbbell
back down.

112

SHOULDERMOTIONS

4-3. Alternating
Dumbbell Military
Press (Seated)

Primary muscles:
shoulders-triceps
Hold the dumbbells up
just past your shoulders.
Press the dumbbells up
one at a time. As one goes
up, the other dumbbell
goes down in a slow,
controlled motion.

113

SHOULDERMOTIONS

4-4. Hammer Grip
Dumbbell Shoulder
Press (Seated)

Primary muscles:
shoulders-triceps
Hold the dumbbells over
your shoulders. Press the
dumbbells up, then slowly
lower them back down,
keeping your elbows to
the front.

114

SHOULDERMOTIONS

4-5. One Arm
Hammer Grip
Dumbbell Shoulder
Press (Seated)

Primary muscles:
shoulders-triceps
Hold one dumbbell over
your shoulder. Press the
dumbbell up, then slowly
lower the dumbbell back
down, keeping your elbow
to the front.

115

SHOULDERMOTIONS

4-6. Alternating
Dumbbell Hammer
Grip Shoulder Press
(Seated)

Primary muscles:
shoulders-triceps
Hold the dumbbells over
your shoulders. Press one
dumbbell up at a time.
As one goes up, the other
dumbbell goes down in a
slow, controlled motion.

116

SHOULDERMOTIONS

4-7. Dumbbell Arnold
Shoulder Press
(Seated)

Primary muscles:
shoulders-triceps
Hold the dumbbells with
your palms facing out. As
you press the dumbbells
up, rotate the dumbbells
so your palms are facing
you at the top, then slowly
lower the dumbbells,
rotating them so your
palms are facing out.

117

SHOULDERMOTIONS

4-8. One Arm
Dumbbell Arnold
Shoulder Press
(Seated)

Primary muscles:
shoulders-triceps
Hold the dumbbell with
your palm facing out. As
you press the dumbbell
up, rotate the dumbbell so
your palm is facing you at
the top, then slowly lower
the dumbbell, rotating it
so your palm is facing out.

118

SHOULDERMOTIONS

4-9. Alternating
Dumbbell Arnold
Shoulder Press
(Seated)

Primary muscles:
shoulders-triceps
Hold the dumbbells in
front of you, then press
one dumbbell up at a
time. As one goes up,
the other dumbbell goes
down in a slow, controlled
motion.

119

SHOULDERMOTIONS

4-10. Dumbbell
Shoulder Press –
Palms In (Seated)

Primary muscles: upper
chest-shoulders-triceps
Hold the dumbbells with
your palms facing you.
Press the dumbbells up,
then slowly lower them
down, keeping your palms
facing in.

120

SHOULDERMOTIONS

4-11. One Arm
Dumbbell Shoulder
Press – Palms In
(seated)

Primary muscles: upper
chest-shoulders-triceps
Hold the dumbbell with
your palm facing you.
Press the dumbbell up,
then slowly lower the
dumbbell down, keeping
your palm facing in.

121

SHOULDERMOTIONS

4-12. Alternating
Dumbbell Shoulder
Press – Palms In
(Seated)

Primary muscles: upper
chest-shoulders-triceps
Hold the dumbbells in
front of you, then press
one dumbbell up at a
time. As one goes up,
the other dumbbell goes
down in a slow, controlled
motion.

122

SHOULDERMOTIONS

4-13. Front Shoulder
Dumbbell Raise
(Seated)

Primary muscles: front
shoulder
Hold the dumbbells to
your side, then raise
them up to your eye
level. Slowly lower the
dumbbells down, keeping
your arms straight through
the motion.

123

SHOULDERMOTIONS

4-14. One Arm Front
Shoulder Dumbbell
Raise (Seated)

Primary muscles: front
shoulder
Hold the dumbbell to your
side. Raise the dumbbell
up to your eye level, then
slowly lower the dumbbell
down, keeping your arm
straight through the
motion.

124

SHOULDERMOTIONS

4-15. Front Shoulder
Alternating Dumbbell
Raise (Seated)

Primary muscles: front
shoulder
Hold the dumbbells to
your side. Raise one
dumbbell up at a time.
As one goes up, the other
dumbbell goes down in a
slow, controlled motion.

125

SHOULDERMOTIONS

4-16. Side Shoulder
Dumbbell Raise
(Seated)

Primary muscles: side
shoulder
Hold the dumbbells to
your side. Raise them
up to your ear level,
then slowly lower the
dumbbells down, keeping
your arms straight and
your wrist slightly bent
through the motion.

126

SHOULDERMOTIONS

4-17. One Arm Side
Shoulder Dumbbell
Raise (Seated)

Primary muscles: side
shoulder
Hold the dumbbell to your
side. Raise the dumbbell
up to your ear level, then
slowly lower the dumbbell
down, keeping your arm
straight and your wrist
slightly bent through the
motion.

127

SHOULDERMOTIONS

4-18. Side Shoulder
Alternating Dumbbell
Raise (Seated)

Primary muscles: side
shoulder
Hold the dumbbells to
your side. Raise one
dumbbell up at a time.
As one goes up, the other
dumbbell goes down in a
slow, controlled motion.

128

SHOULDERMOTIONS

4-19. Rear Shoulder
Dumbbell Raise
(Seated)

Primary muscles: rear
shoulder
Hold the dumbbells to
your side in a turned out
hammer grip. Lean over,
keeping your back straight
and your abs tight. Raise
the dumbbells as high as
your range of motion will
allow you, then slowly
lower the dumbbells
down, keeping your arms
straight.

129

SHOULDERMOTIONS

4-20. One Arm Rear
Shoulder Dumbbell
Raise (Seated)

Primary muscles: rear
shoulder
Hold the dumbbell to
your side in a turned out
hammer grip. Lean over,
keeping your back straight
and your abs tight. Raise
the dumbbell as high as
your range of motion will
allow you, then slowly
lower the dumbbells
down, keeping your arm
straight.

130

SHOULDERMOTIONS

4-21. Rear Shoulder
Alternating Dumbbell
Raise (Seated)

Primary muscles: rear
shoulder
Hold the dumbbells to
your side. Lean over,
keeping your back straight
and your abs tight, then
raise one dumbbell up at
a time. As one goes up,
the other dumbbell goes
down in a slow, controlled
motion.

131

SHOULDERMOTIONS

SHOULDERS (Standing)

During all standing shoulder motions keep your knees slightly bent, back straight, and your
abs tight. Don’t lean back or forward during the motions and don’t forget to breathe.

4-21. Dumbbell
Military Press
(Standing)

Primary muscles:
shoulders-triceps
Hold the dumbbells up
just past your shoulders.
Press the dumbbells
up over your head,
then slowly lower the
dumbbells back down.

132

SHOULDERMOTIONS

4-22. One Arm
Dumbbell Military
Press (Standing)

Primary muscles:
shoulders-triceps
Hold one dumbbell up
just past your shoulder.
Press the dumbbell up
over your head, then
slowly lower the dumbbell
back down.

133

SHOULDERMOTIONS

4-23. Alternating
Dumbbells Military
Press (Standing)

Primary muscles:
shoulders-triceps
Hold the dumbbells up
just past your shoulder.
Press one dumbbell up at
a time. As one goes up,
the other dumbbell goes
down in a slow, controlled
motion.

134

SHOULDERMOTIONS

4-24. Hammer Grip
Dumbbell Shoulder
Press (Standing)

Primary muscles:
shoulders-triceps
Hold the dumbbells over
your shoulders. Press the
dumbbells up, then slowly
lower them back down,
keeping your elbows in
the front.

135

SHOULDERMOTIONS

4-25. One Arm
Hammer Grip
Dumbbell Shoulder
Press (Standing)

Primary muscles:
shoulders-triceps
Hold one dumbbell over
your shoulder. Press the
dumbbell up, then slowly
lower the dumbbell back
down, keeping your elbow
to the front.

136

SHOULDERMOTIONS

4-26. Alternating
Dumbbell Hammer
Grip Shoulder Press
(Standing)

Primary muscles:
shoulders-triceps
Hold the dumbbells over
your shoulders. Press one
dumbbell up at a time.
As one goes up, the other
dumbbell goes down in a
slow, controlled motion.

137

SHOULDERMOTIONS

4-27. Dumbbell
Arnold Shoulder Press
(Standing)

Primary muscles:
shoulders-triceps
Hold the dumbbells
with your palms facing
out. As you press the
dumbbells up, rotate the
dumbbells so your palms
are facing you at the top.
Then slowly lower the
dumbbells, rotating them
so your palms are facing
out.

138

SHOULDERMOTIONS

4-28. One Arm
Dumbbell Arnold
Shoulder Press
(Standing)

Primary muscles:
shoulders-triceps
Hold the dumbbell with
your palm facing out. As
you press the dumbbell
up, rotate the dumbbell so
your palm is facing you at
the top. Then slowly lower
the dumbbell, rotating it
so your palm is facing out.

139

SHOULDERMOTIONS

4-29. Alternating
Dumbbell Arnold
Shoulder Press
(Standing)

Primary muscles:
shoulders-triceps
Hold the dumbbells in
front of you, then press
one dumbbell up at a
time. As one goes up,
the other dumbbell goes
down in a slow, controlled
motion.

140

SHOULDERMOTIONS

4-30. Dumbbell
Shoulder Press Palms
In (Standing)

Primary muscles: upper
chest-shoulders-triceps
Hold the dumbbells with
your palms facing you.
Press the dumbbells up,
then slowly lower them
down, keeping your palms
facing in.

141

SHOULDERMOTIONS

4-31. One Arm
Dumbbell Shoulder
Press Palms In
(Standing)

Primary muscles: upper
chest-shoulders-triceps
Hold the dumbbell with
your palm facing you.
Press the dumbbell up,
then slowly lower the
dumbbell down, keeping
your palm facing in.

142

SHOULDERMOTIONS

4-32. Alternating
Dumbbell Shoulder
Press Palms In
(Standing)

Primary muscles: upper
chest-shoulders-triceps
Hold the dumbbells in
front of you, then press
one dumbbell up at a
time. As one goes up,
the other dumbbell goes
down in a slow, controlled
motion.

143

SHOULDERMOTIONS

4-33. Front Shoulder
Dumbbell Raise
(Standing)

Primary muscles: front
shoulder
Hold the dumbbells to
your side, then raise
them up to your eye
level. Slowly lower the
dumbbells down, keeping
your arms straight
throughout the motion.

144

SHOULDERMOTIONS

4-34. One Arm Front
Shoulder Dumbbell
Raise (Standing)

Primary muscles: front
shoulder
Hold the dumbbell to
your side, then raise
the dumbbell up to your
eye level. Slowly lower
the dumbbell down,
keeping your arm straight
throughout the motion.

145

SHOULDERMOTIONS

4-35. Front Shoulder
Alternating Dumbbell
Raise (Standing)

Primary muscles: front
shoulder
Hold the dumbbells to
your side, then raise one
dumbbell up at a time.
As one goes up, the other
dumbbell goes down in a
slow, controlled motion.

146

SHOULDERMOTIONS

4-36. Side Shoulder
Dumbbell Raise
(Standing)

Primary muscles: side
shoulder
Hold the dumbbells to
your side, then raise
them up to your ear
level. Slowly lower the
dumbbells down, keeping
your arms straight and
your wrist slightly bent
throughout the motion.

147

SHOULDERMOTIONS

4-37. One Arm Side
Shoulder Dumbbell
Raise (Standing)

Primary muscles: side
shoulder
Hold the dumbbell to
your side, then raise the
dumbbell up to your ear
level. Slowly lower the
dumbbell down, keeping
your arm straight and
your wrist slightly bent
throughout the motion.

148