Shoulder Extension Exercises

Prone Shoulder Extension Exercise

• The prone shoulder extension exercise is done lying done in a prone, or face down, position. You will hold a dumbbell in each hand with your palms facing up. Use a light set of weights, as your shoulders are one of your smallest muscle groups. Lift your arms up and pull your shoulders back. Keep the rest of your body relaxed on the floor. Exhale as you lift your arms and inhale as you lower them to just above the floor without touching. Lift them again, and continue until you have done between 10 and 20 reps. Do two to three sets.

Isometric Shoulder Extension Exercise

• You can strengthen your shoulder isometrically to increase shoulder extension strength. Isometric exercises involve resistance without movement, and strengthen your muscles' ability to stabilize. Stand with your back to a wall and place your arms straight at your sides against the wall. Press backward against the wall for five seconds and relax. Do three sets of 10 reps.

Cable Shoulder Extension Exercise

• You can also use a resistance cable to train your shoulders. This works the shoulder in a different way than the dumbbell exercise. Stand up straight facing a door. Wrap a cable around a door knob, or tie a knot in the end and secure that on the other side of the door at waist height. Hold a handle in each hand, and with your arms straight, pull the cables back. Your palms will be facing behind you. Pinch your shoulder blades together. You can also do single-arm extensions by holding both handles of the cable in one arm and pulling just that side back. Your other arm will be on your waist. Do three sets of 10 reps together or per arm.