Things You'll Need:
- weight machine
- free weight
- high back chair
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Step 1
Adjust the weight before beginning this exercise. Lay down on the weight bench. Your head should rest between the cables on each side. Align your body so you can perform this exercise correctly.
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Step 2
Hold the cables with both hands and pull toward to your head. Complete 10-15 reps. Slowly lower the cables on the last rep.
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Step 3
Using a free weight, sit up straight in a chair. Place the free weight in your left hand. Slowly lift your left arm out straight until you reach your shoulder. Hold for three seconds. Slowly lower your arm. Repeat 10 times.
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Step 4
Place the free weight in your right hand. Slowly lift your right arm out straight until you reach your shoulder. Hold for three seconds. Slowly lower your arm. Repeat 10 times.
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Step 5
Using two free weights, sit up straight in a chair. Slowly lift both arms out straight until you reach your shoulders. Hold for three seconds and slowly lower your arms. Repeat 10 times.
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Step 6
Lay down on the floor with your arms at your side. Instead of using free weights, you're going to stretch the shoulder muscles in order to build muscle. Take your left arm and extend it outward. Stop once you begin to feel the stretch. Hold for 10 seconds. Slowly return your arm to your side.
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Step 7
Take your right arm and extend it outward. Stop once you begin to feel the stretch. Hold for 10 seconds and slowly return your arm to your side.
