Shoulders: "Side Raise Thumbs Up"
[Shoulder Matrix #1: Exercise #2]

General Matrix Directions:  Perform consecutively for 6-8 reps each—NO REST!  Do 1-3 sets.  Use LIGHT dumbbells (1-10 lbs.) so you can maintain form. 10 pounds would be “very heavy” for this series of exercises.

1. This is Exercise #2 in a series of 5.

2. Stand upright with good posture.

3. Hold DBs (dumbbells) on sides of legs with palms facing forward and thumbs pointing out to side so when you raise DBs the thumbs will "point up."

4. With straight arms (NO bent elbows), raise DBs from legs to ears while maintaining the "thumbs up" position.

5. Lower DBs with control back to legs.

6. Repeat 6-8 reps then go to next Shoulder Extension matrix exercise.

Tips: To properly load shoulders, arms must stay straight--do NOT bend elbows!  This is NOT a biceps curl!  Lift from "shoulders only" without compensations.

• People that go too heavy will compensate by bending elbows so they can use their biceps or try to use their backs to get weights up instead of just using shoulders.  This is why you must use LIGHT DBs for the Shoulder Matrix series!!!  Think quality first.

• Print Shoulder Matrix #1 Handout

*Note: This exercise is intended for "normal healthy" individuals.  If you have an injury, or abnormal pain is present,
see your physician or a certified physical therapist before continuing your exercises. 

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(Updated 11.18.06)

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