Shoulder Press

Lateral Raises

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Front Raises

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Bent-Over Reverse Fly

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Rotator Cuff External Rotation

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Push-Ups

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Plank to Shoulder Taps

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Arnold Press

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Face Pulls

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Shoulder Press

Strengthens the front and side deltoids. Press dumbbells or barbell overhead. Keep core tight and avoid arching your back.

Lateral Raises

Targets the side (middle) deltoid Lift dumbbells out to the sides up to shoulder height. Keep slight bend in elbows.

Front Raises

Strengthens the front deltoid. Raise dumbbells straight in front of you. Lift to shoulder level, lower slowly.

Bent-Over Reverse Fly

Works the rear deltoids and upper back. Bend forward at hips. Lift arms out to the sides.

Rotator Cuff External Rotation

Improves shoulder stability. Use resistance band or light dumbbell. Keep elbow close to body and rotate outward.

Push-Ups

Builds shoulder stability and strength. Keep body straight. Lower chest toward floor and push back up

Plank to Shoulder Taps

Strengthens shoulders and core. Hold plank position. Tap opposite shoulder with one hand.

Arnold Press

Targets all parts of the deltoid. Rotate palms while pressing dumbbells overhead. Control the movement.

Face Pulls

Strengthens rear delts and improves posture. Use resistance band or cable. Pull toward face with elbows high

Sunway Medical Centre No.37/39, AH block, 4th Avenue, Shanthi colony, Anna nagar, Chennai- 600040 7695832886