Clean and Press
- Stop by opening your legs shoulder-width apart, so that your knees do not exceed the distance between your arms. Now keep your back straight and bend your knees and hips to grip the bar. Hold the bar with arms stretched straight, palms facing the floor, slightly over shoulder width. The bar should be close to your legs, the shoulders should be at the level of the bar or pass slightly and the back should be straight. This is your starting position.
- Open your knees and start lifting the bar. While pushing your hips forward, raise your shoulders at the same speed and do not distort the angle of your back. Keep the bar close to your body and continue to lift it up.
- As the bar passes the knee, stretch your wrist, knee and hips by forcefully, as if you were glazing. While directing the bar with your hands, pull the weight as high as possible with the momentum formed by shaking your shoulders. The bar must be close to the body throughout the movement and your elbows out.
- While the bar is coming up, the feet should be cut off from the ground and you should start to pull yourself under the bar. Depending on the weight used, the mechanics of the job may vary slightly. You may need to crouch while pulling yourself under the bar.
- When the bar reaches its final height, turn your elbows under the bar. While keeping your torso upright, flex your knees and hips so that they can absorb the weight. Suspend the bar in front of the shoulders.
- Stand upright and come to the clean position.
- While exhaling, push the bar over your head without moving your feet. Lower the bar in a controlled manner.
Front Dumbbell Raise
- Get your dumbbells. Your body is upright, the dumbbells are in front of your thighs and your palms are looking at your thighs. This is your starting position.
- While keeping your body steady (without shaking), lift the dumbbell in your left hand forward with the elbow slightly bent. Let your palm always look down. Continue lifting the dumbbell, parallel to the ground, exhale as you go higher and pause for a second above. Breathe after the pause.
- Now, while slowly lowering the weight to the starting point, simultaneously lift the dumbbell in your right hand.
- Replacing the arm, do the recommended number of repetitions for each arm.
- This exercise can be done with both arms at the same time. You can also do it with a barbell.
Dumbbell Lateral Raise
- Keep your body upright and have a dumbbell and arms stretched out in both hands. Elbows should be kept close to the body.
- Your palms should look at your body. Your feet should be open at shoulder width. This will be your starting position.
- Raise weights to your shoulders approximately at the level of your shoulders while moving your arms straight, without moving your body and exhaling.
- Feel stretching for about a second and lower the dumbbells into the starting position while breathing. Hint: Keep your palm down while lifting and lowering the weight and the little finger is in the light air. In this way the tension will be concentrated on your shoulders.
- Repeat the recommended number of movements.
- There are many types of this movement. For example, you can do this by sitting on a stand with or without support, and changing the arms to one right, then left, then right again.
- Getting started, lie on the slanted coffee table on your chest and stomach. Hold the dumbbells with the palms facing each other with both hands.
- Extend your arms forward so that they are at right angles with the tripod. When applying pressure to the floor with the heels of your feet, the legs should be immobile. This is the starting position.
- Elbows slightly bent, pull the weights away from each other and open them to the sides. Exhale while your arms are spreading sideways. Hint: For the best results from this exercise, tighten your shoulder blades towards each other.
- The arms should be lifted until they are parallel to the coffee table.
- Feel the jam and slowly lower the weights down to the starting position while breathing.
- Repeat as many times as recommended.
Seated Dumbbell Press
- Take the dumbbells and sit on a military press stand or stand with a backrest and put the dumbbells upright on your thighs.
- With the help of your thighs, lift the dumbbell one by one to the shoulders on both sides.
- Turn your wrists with your palms facing out. This is your starting position.
- As you exhale, push the dumbbells up and touch each other.
- After waiting a second, lower it back to the starting point while breathing.
- Repeat the recommended number.
- You can do the movement by standing or sitting on a flat coffee table. The version described is recommended for those with problems in the waist.
- You can do the movement as Arnold Schwarzenegger used to do. Hold the dumbbell in front of your shoulders with your palms facing your body, while turning it up, turn it up to the position in the starting position described in step 3 and touch the dumbbell on the top. The palms will look at you when you lower your wrist while turning it down to the initial position. This is called Arnold Press, but it is not recommended if there is a problem with the tendon sheath in your shoulder joint.
Standing Palm-In One-Arm Dumbbell Press
- Start with your arm on the side, fingers grasped the dumbbell in the direction of the arm. Hold it on an inclined stand with your other arm to keep your balance.
- Your feet should be wide at the shoulders. Now lift the heavy dumbbell arm until it forms 90 degrees. Note: Your forearm should form a right angle to the ground. Your dumbbell grip should not change during the whole exercise.
- Slowly lift the dumbbell until your arm is fully opened above. This is the starting position.
- While breathing, lower your arm until it forms 90 degrees again.
- Feel the tension for a second, and as you exhale, lift the weight up to the starting position. Do not forget to hold it with your other arm to keep your balance and do not move your feet.
- Repeat the movement as many times as recommended.
- Change arms and repeat the exercise.
- This exercise can be done by holding dumbbells in both hands. In this way, dumbbells help keep you balanced. This is another great way to add variety to your routine training program.
Standing Military Press
- Place the barbell in the chest-height squat sling. After choosing your weight, grasp the barbell with the palm facing up. Hold the bar on both sides, wider than the shoulder width.
- Place the barbell on the collarbone by slightly bending your legs. Hold the barbell against your chest. Take a step back and spread your legs shoulder-width apart.
- After gripping the barbell at the correct length, lift your head and lock your arms. Let it be slightly at the level of the shoulder at the front of your face. This is your starting position.
- While breathing, slowly lower the barbell into the collarbone.
- Return to the starting position by lifting the barbell while exhaling.
- Repeat the recommended amount.
- This exercise is also done by sitting. Those with a problem in the waist perform better with this method.
- The neck-down version is not recommended as people with damaged tendon sheaths holding the shoulder joint will feel excessive strain.
- Another option is to use dumbbells to better isolate the shoulders while doing this exercise.
Side Laterals To Front Raise
- Stand while standing and keeping your hands on the sides with dumbbells. This will be your starting position.
- Keeping the elbows slightly bent, extend it forward and bring it to shoulder level. Perform the movement without swinging and cheating like a swing.
- When you bring the weights to shoulder level, the arms should be straight out.
- Lower the weights in a controlled manner.
- In the next repetition, open the arms that you lift at shoulder level to the sides.
- Return the weights to the starting position.
Single Dumbbell Raise
- Stop by opening your legs at a wide angle, hold the dumbbell with both hands. Grasp the dumbbell by the head, not the middle. The arms should be extended and the body down. This is your starting position.
- With arms extended, lift the weight until it is over the shoulder. The body and hips should remain constant throughout the movement.
- Return to the starting position and repeat the recommended number.
Single-Arm Linear Jammer
- Secure the bar securely in one corner and add the appropriate amount of weight.
- Lift the bar using one or both hands and bring it to your shoulder. Stop with your legs open. This will be your starting position.
- When opening the elbow, push the weight up to perform the movement. Push it with force, fully backing the hips and knees, generating maximum strength.
- Return to the starting position.
- Repeat the recommended number and then change direction.
- Stand open and upright at the width of the shoulders of the feet. Grasp the dumbbell in front of you with your palms facing your upper legs. Hint: Place your hands slightly wider than the shoulder opening. You can use the wrist wrap for a more successful grip. This is your starting position.
- As you exhale, lift your shoulders as high as possible and feel the contraction for a second. Hint: Avoid lifting the dumbbell using your biceps.
- By breathing, slowly return to the starting position.
- Do the recommended number of repetitions.
- While lifting the barbell, you can turn your shoulders in a semicircle from front to back. But this kind of movement is not for those who have problems on their shoulders. It can also be done by holding the dumbbell behind you, with dumbbells on either side, the Smith and Shrug machine.
- Stand upright with dumbbells on both hands, palms facing the body, on both hands.
- While exhaling, raise the shoulders as much as possible, raise the dumbbells. Feel the jam for about a second. Hint: Your arms should always be straight. Avoid using your biceps while lifting the dumbbells. Only your shoulders should move up and down.
- Lower the dumbbells back to the starting position.
- Repeat the recommended number.
- You can also do this exercise using rubber band, barbell or cable.
- You can also do it with the handle and unilaterally.
Kettlebell Sumo High Pull
- Place a kettlebell on the floor between your feet. Keep your feet wide and grasp the handle of the kettlebell with both hands. Push your hips back as far as possible. Bend your knees, keep your chest and head upright. This is your starting position.
- Start the movement by opening your knees and hips, and at the same time, pull the kettlebell up and raise your elbows to shoulder level. Return to the starting position by reversing the movement.
Smith Machine Shrug
- When starting, adjust the bar height of the machine to the middle of the upper legs. When the correct height is chosen and the weight is attached, hold the bar so that your hands are far apart from each other and the palms are facing the body.
- While lifting the bar, keep your back straight and your arms straight. This is your starting position.
- While exhaling, raise the bar. Keep your shoulders close enough to touch your ears.
- Feel the contraction for a second. Then, while breathing, lower the bar to the starting point.
- Repeat the movement for the recommended number of times.
- This exercise can be done on a squat platform with a barbell. However, since the support available on the Smith machine will not be found in this type of movement, do not use too much weight and do not distort the correct form. Excess weight can damage your waist.
- You can also use dumbbells to do this exercise.
Standing Dumbbell Upright Row
- Hold a dumbbell in both hands, with the arms slightly narrower than the shoulder width. The dumbbells should be based on the upper leg, the arms should be slightly bent at the elbow and your back should be upright. This is your starting position.
- While breathing out, lift the dumbbells using your side shoulder muscles. Movement should be directed to the elbows and should be kept close to the body while lifting the dumbbells. Continue lifting the dumbbells until you reach the level of the cheek. Hint: The elbows directing the dumbbells should always be higher than the forearm and the body should be kept upright. Wait a second at the peak of the movement.
- While breathing in this part of the movement, slowly lower the dumbbells into the starting position.
- Do the recommended number of repetitions.
- Be very careful how much weight you will use in this exercise. Excess weight leads to a bad form, which can result in shoulder injuries. I say it because I have seen many examples of it, there is no fast, hurried and fraudulent movement. If you have a problem on your shoulder, do not do this movement and instead choose one of the lateral lifting movements.
- You can also do this exercise with a bar attached to a low roller or with a grind bar.
Upright Cable Row
- With a slightly wider than the shoulder opening, with your palms facing your legs, grasp the bar attached to the low reel by cable. Keep the bar resting on your upper legs. Your elbows should be stretched slightly and your back should be upright. This is your starting position.
- While exhaling, lift the bar using the side parts of your shoulders. The bar should be moved close to the body while it is raised. Raise the bar to the cheek level. Hint: Your elbows should guide movement. Your elbows should always be above your forearm when lifting the bar. Keep your body still and wait a second at the peak of the movement.
- Slowly move the bar to its starting position. Breathe in this part of the movement.
- Do the recommended number of repetitions.
- Be very careful about the weight you use in this exercise. Excess weight leads to a bad form, which can result in shoulder injuries. I say it because I have seen many examples of it, there is no fast, hurried or fraudulent movement. If you have a problem on your shoulder, you can not do this movement and choose one of the lateral lifting movements.
- This movement can also be done using a straight or ez bar. Another version could be using dumbbells, but advanced bodybuilders who know how to do the movement correctly are recommended to do so.