Primary Muscles Worked:  Pectoralis Major (mid chest), Anterior Deltoids and Triceps


1.    Start Position:  Lie supine on the floor, with good posture, knees bent with the feet placed firmly on the floor, abs contracted.  Shoulders down away from your ears.
2.     Execution:  Begin with weights straight up over your chest; palms face your feet, elbows slightly bent.  Inhale; slowly bend the elbows and lower arms until the elbows are just below shoulder level (arms should look like a goal post).  
3.    Contract the chest, exhale and extend the arms up over your chest.  Arms are fully extended, but not locked.
4.    Avoid this move if you have any shoulder problems or feel pain in the shoulders (or anywhere else).

Trainer Tips:
•    Proper form, posture and correct breathing are very important – not only to isolate the targeted muscle group, but also to prevent injury.
•    Making the mind muscle connection will insure that you get the most out of the exercise.
•    To increase the difficulty of this exercise, try performing it on a stability ball.

Primary Muscles Worked:  Pectoralis Major (mid chest), Anterior Deltoids and Triceps


1.    Start Position:  Lie supine on the floor, with good posture, knees bent with feet placed firmly on the floor, abs contracted.  Shoulders down away from your ears.
2.    Execution:  Begin with weights straight up over your chest, palms face in.   Elbows must remain slightly bent/flexed throughout the entire movement.
3.    Inhale and slowly lower the weights to the sides in an arc type motion.  Keeping elbows slightly bent.  Stop at shoulder level.
4.    Contract your chest, exhale and bring your arms back up to start the position, using the same arc type motion.  Imagine you are hugging a tree.  ?
5.    Avoid this motion if you have any shoulder problems or feel pain in the shoulders (or anywhere else).

Trainer Tips:
•    Proper form, posture and correct breathing are very important – not only to isolate the targeted muscle group, but also to prevent injury.
•    Making the mind muscle connection will insure that you get the most out of the exercise.
•    To increase the difficulty of this exercise, try performing it on a stability ball.

Primary Muscles Worked:  Latissimus Dorsi (large muscles on the side of the back, Trapezius (muscles on the upper back) and Biceps

1.    Start Position:  Slowly bend forward at the hips, keeping the back flat and allowing for a slight bend in the knees.  Abs contracted.  Be mindful to keep a neutral neck and spine.  At this point, your torso should be parallel to the ground, with arms fully extended, holding the weights.
2.    Execution:  Moving only your arms.  Slowly bend the elbows and pull the weights up until the elbows are level with or just past the torso.  Contract your shoulder blades together in the back.  Try to keep your shoulders down away from your ears.  Remember to exhale as you pull.
3.    Inhale and slowly lower down to the start position.  
4.    Be sure to keep your abs contracted throughout the movement to support and protect the lower back.
5.    Avoid this exercise if you have low back problems or feel any pain in the low back (or anywhere else).

Trainer Tips:
•    Proper form, posture and correct breathing are very important – not only to isolate the targeted muscle group, but also to prevent injury.
•    This exercise can also be performed by isolating one arm at a time, with one hand supported on a bench or ball.
•    Making the mind muscle connection will insure that you get the most out of the exercise.

Primary Muscles Worked:  Posterior/Medial Deltoids (back of the shoulders), Upper Trapezius (upper back).

1.    Start Position:  Stand with back straight, knees bent, and feet shoulder-width apart.  Bend at the hips until your back is at about a 45-degree angle to the floor and arms are hanging down in an extended position.  Palms face inward, elbows slightly bent.  Shoulders down and away from your ears.  Abs contracted.  Be mindful to keep a neutral neck and spine.
2.    Execution:  Exhale as you squeeze your shoulder blades together and lift the arms up to the sides, elbows bent, in an arc type motion until arms are at shoulder level.
3.    Inhale lower back down and repeat.
4.    Do not lift the arms higher than shoulder level.
5.    Avoid this move if you have any low back or shoulder problems or if you feel pain in the low back or shoulders (or anywhere else).

Trainer Tips:
•    Proper form, posture and correct breathing are very important – not only to isolate the targeted muscle group, but also to prevent injury.
•    Making the mind/muscle connection will insure that you get the most out of the exercise.
•    This exercise can also be performed by lying face down on an incline bench or ball.
•    If you are slinging the weight to complete the movement, the weight is too heavy.

 Primary Muscles Worked:  Anterior Deltoids (front of the shoulder), Medial Deltoids (middle part of the shoulder).

1.    Start Position:  Begin by looping a light tube securely under one or both feet.  Holding the handles in each hand.  Abs engaged, chest lifted and shoulders down away from your ears.  Stand tall.
2.    Execution:  Start the move by pulling the handles up next to your ears; elbows bent and palms face out.  Arms look like a goal post.
3.    Exhale and push the arms up and slightly forward, keeping a slight bend in the elbows at the top of the movement.
4.    Keep the abs contracted and try not to arch your back.
5.    Inhale, keep control of the resistance and lower to start position.
6.    Avoid this exercise if you have any shoulder problems or feel any pain in the shoulders (or anywhere else).

Training Tips
•    Proper form, posture and correct breathing are very important – not only to isolate the targeted muscle group, but also to prevent injury.
•    Adjust the tension of the tube as needed to add challenge while still keeping perfect form and posture.
•    Making the mind muscle connection will insure that you get the most out of the exercise.
•    Your goal is to maintain slow, controlled resistance throughout the movement.

    Primary Muscles Worked:  Anterior Deltoids (front of the shoulder), Medial Deltoids (middle of the shoulder)

1.    Start Position:  Stand with back straight, knees bent and feet shoulder-width apart.  Chest lifted and abs contracted.  Elbows bent and weights next to your ears.  Arms look like a goal post.
2.    Execution:  Exhale and press the weights up and slightly forward of your head.  Pause at the top of the movement.  
3.    Inhale and slowly lower the weights back to the start position.
4.    Avoid this exercise if you have shoulder problems or feel pain in the shoulder (or anywhere else).

Trainer Tips:
•    Proper form, posture and correct breathing are very important – not only to isolate the targeted muscle group, but also to prevent injury.
•    Making the mind/muscle connection will insure that you get the most out of the exercise.
•    Keep the abs engaged and don’t arch your back as you press the weights up.
•    Try to keep the hands just slightly forward as you press up, rather than going directly over your head, which can contribute to arching your back.
•    If you’re using heavy weight, try this exercise while seated on a bench with a back support.

Primary Muscles Worked:  Medial Deltoids (middle of the shoulder), Trapezius (upper part of the back).

1.    Start Position:  Inspect the tube for any tears or worn spots. Stand securely on a light tube with one or both feet.  Handles in each hand, palms facing in.  Abs contracted, chest lifted and shoulders down and away from your ears.  Stand tall.
2.    Execution:  Exhale as you raise your arms out to your sides.  Careful not to take your arms higher than your shoulders.  Pause at the top of your movement.
3.    Inhale and control the movement back to the start position. Keep your abs contracted and your back straight throughout the movement.
4.    Avoid this exercise if you have any shoulder problems or feel any pain in the shoulders (or anywhere else).

Trainer Tips:
•    Proper form, posture and correct breathing are very important – not only to isolate the targeted muscle group, but also to prevent injury.
•    Making the mind/muscle connection will insure that you get the most out of the exercise.
•    Keeping constant tension on the tube will insure that you get the most out of the exercise.  
•    Maintain slow, controlled movement throughout the exercise.

Primary Muscles Worked:  Medial Deltoids (Middle of the shoulders) and Trapezius (upper part of the back).

1.    Start Position:  Stand with feet about hip width apart.  Arms down at your side, palms face in.  Abs contracted, chest lifted and shoulders down and away from your ears.  Stand tall.
2.    Execution:  Exhale as you raise the weights out to the sides.  Elbows are slightly bent.  Be careful not to go higher than your shoulders.
3.    Pause at the top of the movement.
4.    Inhale and lower the weights back to the start position.
5.    Avoid this exercise if you have shoulder problems or feel pain in your shoulders (anywhere else).

Trainer Tips:
•    Proper form, posture and correct breathing are very important – not only to isolate the targeted muscle group, but also to prevent injury,
•    Making the mind/muscle connection will insure that you get the most out of the exercise.
•    Keep your back straight and your abs contracted throughout the movement.
•    Avoid slinging the weights up.  If you have to sling them, they are too heavy.  

Primary Muscles Worked:  Anterior Deltoids (front part of the shoulder).

1.    Start Position:  Always inspect the tube for any tears or worn spots.  Begin by looping a light tube under one or both feet.  Handles in each hand, palms facing your thighs.  Abs contracted, chest lifted and shoulders down and away from your ears.
2.    Execution:  Keeping elbows slightly bent, exhale and raise the arms straight up to the front, at shoulder, level until palms face the floor.
3.    Pause at the top of the movement.
4.    Inhale and control the movement back to the start position.
5.    Avoid this move if you have any shoulder problems or feel any pain in the shoulders (or anywhere else).

Trainer Tips:
•    Proper form, posture and correct breathing are very important – not only to isolate the targeted muscle group, but also to prevent injury.
•    Making the mind/muscle connection will insure that you get the most out of the exercise.
•    Keep your abs contracted and your upper body completely upright and still.  Stay in the muscle.
•    Avoid slinging the weights up.  If you are slinging the weights, they’re too heavy.

Primary Muscles Worked:  Anterior Deltoid (front part of the shoulder).

1.    Start Position:  Stand with back straight, knees bent slightly and feet about hip width apart.  Chest lifted, abs contracted and hands in front of your thighs.
2.    Execution:  Keeping your elbows slightly bent throughout the movement.  Exhale and raise your arms from thigh level to chest level.  
3.    Pause at the top of the movement.
4.    Inhale and slowly lower your arms back to the start position.
5.    Avoid this exercise if you have any shoulder problems or feel any pain in the shoulder (or anywhere else).

Trainer Tips:
•    Proper form, posture and correct breathing is very important – not only to isolate the targeted muscle group, but also to prevent injury.
•    Making the mind/muscle connection will insure that you get the most out of the exercise.
•    Keep your abs contracted and your upper body completely still during the movement.
•    Avoid slinging the weights up.  If you are slinging the weight, it’s too heavy.
•    In plain terms, this exercise works the major muscles of the shoulders.