Shoulder Matrix Workout


Char Cesario

This 4 exercise shoulder workout targets all of the muscles in your shoulder complex; anterior, medial and posterior deltoids. You can perform each exercise seated, standing or on an unstable surface such as a Bosu or stability ball. Perform each exercise back to back with no break, do 10 reps of the first 3 exercises; Lateral Raise, Front Raise, Rear Deltoid Raise, followed by the ‘burn out’ as many reps as you can to failure of the final exercise; the Shoulder Press.

Lateral Raise

  • Stand w/ feet hips distance apart, knees soft, chest lifted, back flat & abdominals tight
  • Hold 1 dumbbell in each hand w/ arms hanging down at your sides, palms facing your body, elbows soft
  • Exhale & raise dumbbells out and up to shoulder height, keeping elbows extended but soft & palms facing the floor
  • Reverse direction to return to starting position
  • Continue until all reps are complete

Front Raise

  • Stand w/ feet hips distance apart, knees soft, chest lifted, back flat & abdominals tight
  • Hold 1 dumbbell in each hand w/ arms hanging down at your sides, palms facing your body, elbows soft
  • Exhale & raise dumbbells forward to shoulder height, keeping elbows extended but soft, palms facing each other & dumbbells close but not touching
  • Reverse direction to return to starting position
  • Continue until all reps are complete

Rear Deltoid Raise

  • Stand w/ feet hips distance apart, knees slightly bent, abdominals tight & upper body bent to 45 – 90 degrees w/ straight back
  • Hold dumbbells in each hand w/ arms extended toward floor, soft elbows, palms facing each other
  • Exhale & bring dumbbells to shoulder height keeping a slight bend in elbows & palms facing the floor
  • Reverse direction & return to starting position
  • Continue until all reps are complete

‘Burn out’ Alternating Shoulder Press

  • Stand w/ feet hips distance apart, knees soft, chest lifted, back flat & abdominals tight
  • Hold dumbbells w/ overhand grip, palms facing forward, raise them so upper arms are parallel to floor & dumbbells are even w/ ears
  • Exhale & push left dumbbell up toward ceiling, keeping elbow as close to your bicep as possible
  • Reverse direction to return to starting position while simultaneously pushing the right dumbbell toward the ceiling
  • Continue until all reps are complete
WARNING: You must consult your physician before you begin this or any other exercise program

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