How to Do Shoulder Transverse Weightlifting

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By Cheryl Myers
eHow Contributing Writer

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Shoulder Transverse Weightlifting

Shoulder transverse weightlifting builds the same muscles used in such activities as a karate block, somersault, tennis backhand and baseball pitch. To strengthen these shoulder muscles, use the shoulder transverse weightlifting techniques.

Difficulty: Moderate

Instructions

Things You'll Need:

Bench
Weights
Chin-up bar

Shoulder Transverse Weightlifting Abduction

Step 1

Lie face down on a bench. Let your arms hang to the floor.
Step 2

Grasp the weights. Make sure to use weights that you can lift at least 10 to 12 times for a complete set. Secure the weights firmly in your hand with fitted weightlifting gloves.
Step 3

Lift the weights with your arms straight, and extend them beyond the parallel chest position. It should look as if you are flying, just like a bird. Be sure to extend the weights as far back as possible, so you feel the stretch.
Step 4

Slowly bring your weights back down until they are just above the floor. Do not let the weights touch the floor.
Step 5

Repeat this shoulder transverse weightlifting abduction 10 to 12 times. Rest for 30 seconds and do two more sets.

Shoulder Transverse Weightlifting Extension

Step 1

Grab a chin-up bar. A chin-up bar or a two-sided lifting bar (found in most fitness centers) is the best equipment for this next shoulder transverse weightlifting technique.
Step 2

Lift your body up. Hold your hands on the bar, about shoulder-width apart. Lift your body up until your upper arm is down to the side of your body.
Step 3

Repeat this shoulder transverse weightlifting extension 10 to 12 times. This will complete a set. Rest for 30 seconds and complete two more sets.

Shoulder Transverse Weightlifting Flexion

Step 1

Stand straight, with your shoulders back and your feet together. Keep your chin up to prevent straining your neck muscles.
Step 2

Grasp the weights. Make sure to use weights that you can lift at least 10 to 12 times for a complete set. Secure the weights firmly in your hand. (Consider using weightlifting gloves that fit your hand.)
Step 3

Lift the weights. Hold the weights securely in your hands and bring them beyond your chest. Do not bring the weights up over your head. The weights should stop at a 45-degree angle between your chest and the ceiling, which is just above your shoulders.
Step 4

Slowly bring your weights back down, arms at your sides.
Step 5

Repeat this shoulder transverse weightlifting flexion 10 to 12 times. This will complete a set. Rest for 30 seconds and complete two more sets.