Our dumbbell shrug standards are based on 85,000 lifts by Strength Level users. Rest for … The dumbbell shrug is one of the best exercises for toning your upper back muscles, building big traps, and improving your posture. Bent Over Dumbbell Shrug. Dumbbell shrug: 12.5 x 10 x 3. Grasp a dumbbell in each hand, be sure to get a firm grip with palms facing in. Found inside – Page 188Dumbbell Shrugs Performing Dumbbell Shrugs. ... Standing or sitting straight, hold the dumbbells in the down starting position as shown in the photo. One set of 100 reps per exercise (10 of them) in this workout. Found inside – Page x106 Seated clean Seated snatch Skull crusher 106 97 98 Tate press T-bar ... bent-over row Clean pull Deficit deadlift Dumbbell shrug Glute-ham raise ... Found inside – Page 22643 Variation: Dumbbell Lateral Raise . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 43 CHEST ... 74 Variation: Seated Crossover . When you shrug, the movement engages the middle fibers of the trapezius, too, working out the high back muscles below the upper traps. Dumbbell Bent Over Lateral Rear Delt Raises / Flyes. Hold two … How to do Seated Dumbbell Shrug properly. Seated Behind the Neck Barbell Shoulder Press Do this for 8 reps for 3 sets. Dumbbell shrugs are the best exercise you can do for the trapezius muscle, better than a barbell or any machine facsimile of either. The-Back Barbell Shrug 3 9-10 Traps Smith Machine Shrug 3 12-15 Traps TABATA Dumbbell Clean 8 20 sec. Seated dumbbell lateral raise targets the side of your shoulder (lateral head). Found inside – Page 126Back —Cable Lat Pulldowns to the front, or manual pull-ups on chin- up bar —Bent Over Cable Reverse Flyes —Seated Cable Rows —Dumbbell Shrugs, Shrug Machine ... Steps. SEATED DUMBBELL MILITARY PRESS (SLOW NEGATIVES) 4 sets of 8 reps REST BETWEEN SETS: 90 SECONDS 2.) Grab a couple of dumbbells and sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs. Refer to the illustration and instructions above for how to perform this exercise correctly. Seated Dumbbell Press: 3 sets / 8 reps (Additional exercise) ... Dumbbell shrugs are a great way to work the middle and lower traps. Dumbbell Shrugs. It allows both seated and standing variations of the exercise, with the seated shrug providing more stability. ... the dumbbell shrug can easily be done in a seated … Senior Citizen Seated Dumbbell Exercises. The dumbbell shrug is the best bet for building up some size and strength in the Trapezius muscles because it is simple, effective, and provides a lot more freedom of movement and range of motion when performing the shrug in comparison to a machine or even a barbell. And by Hybrid I mean you'll be combining two forms of resistance into one movement to better match the strength curve and fiber alignment of the target muscles...the trapezius. The standing option is the safest since the shrugs in the sitting position due to the weight of the dumbbells put more stress on the lumbar spine. Found inside – Page 211LEGS AND HIPS Barbell Squat 34 Dumbbell Squat 35 Lunge 36 Lateral Lunge 37 ... 76 Seated Double-Arm Machine Row 78 Dumbbell Shrug 80 Barbell Shrug 81 ... Barbell Push Press. Learn how to execute properly the Dumbbell Shrugs exercise with this simple guide. This is "Swiss Ball Seated Dumbbell Shrugs" by Boss Trainers on Vimeo, the home for high quality videos and the people who love them. Dumbbell shrug. Found inside – Page 170... raise 4 10-12 One-arm dumbbell shrug* 4 8-10 PHASE 3: WEEKS 9-12 MONDAY Exercise Sets Reps Standing barbell shoulder press 4 8-10 Seated dumbbell press ... One-Armed Smith Machine Shrug. Hammer Strength PL-SH Plate-Loaded Seated/Standing Shrug | eBay Learn how to execute properly the Dumbbell Shrugs exercise with this simple guide. As for weight, believe it or not slow and controlled is not always the answer. York Barbell is located at 3300 Board Road, York, PA 17406. Seated Dumbbell Shoulder Press. Dumbbell seated shrug. Overview. Found inside – Page 99Dumbbell Shrugs – Hold a dumbbell in each hand lowered to your side with your palms facing your hips. Raise your toes up and then shrug your shoulder to ... Unilateral Low Pulley Shoulder Extension Shrug Note: Unilateral shrugging exercises were found to produce the greatest EMG activity in the upper trapezius. Dumbbell shrugs are amazing for the trapezius muscles and are a great alternative to the barbell shoulder shrug. Main working muscle group: Upper back (traps) Secondary working muscle group(s): Shoulders. The only. Directions: With your arms on pillows and maintaining an upright position, shrug your shoulders up towards your ears. Banded Lateral Raise to Shrug… Dumbbell Lateral Raise. Seated Cambered Barbell Shrugs. Seated Barbell Overhead Press. Brief in form but comprehensive in scope, this book will guide you into achieving happiness through the miracles of fitness and bodybuilding. This puts your shoulders in position to move straight up and down, which is the ideal motion for the exercise. Instructions. Pillow block bearings ensure smooth exercise motion. Found inside – Page 386... 255, 255 Dumbbell row with rotation, 168, 168 Dumbbell Saxon side bend, 301, 301 Dumbbell seated core stabilization, 315, 315 Dumbbell shrug, 190, ... Found inside – Page 81Lying Leg Curl Machine • Standing Calf Raise Machine •Seated Calf Raise ... Tubing Row •DUMBBELL Bent-Over Row SHOULDERS •DUMBBELL Shrug •DUMBBELL Bent-Over ... Shoulder shrugs are easy to do and are a great exercise option for strengthening your shoulders and other muscles, too. Found inside – Page 74... seated press ( M ) Cable lateral raise ( S ) deltoids Dumbbell seated press ... ( S ) Trapezius Dumbbell shrug ( S ) Machine shrug ( S ) Manual shrug ( S ) ... Pause briefly at the top (in a fully contracted position) and then slowly lower your arms back down to where they were. Found insideOne of my favourite movements is the alternating shoulder dumbbell press ... Dumbbell Shrug 10-12 Reps x 4 Sets Machines Seated Shoulder Press “ Cable ... Found inside – Page 323... 210, 210 Outside Circle, 209, 209 Repeated Slam, 207, 207 Seated Rotation, 211,211 Snake, 208,208 bench exercises, 117–57 Angled Dumbbell Shrug, 137, ... Video Loading. Sit upright on bench with dumbbells over head. Now, shrug your shoulders without bending your elbows, up as high as you can and slightly back. The barbell shrug is the most common exercise for working the upper traps, however it has a major flaw...your body is in the way. Thursday - Shoulders. Strength training with dumbbells for senior citizens provides many benefits, such as building muscle mass and bone density and improving coordination and balance. Dumbbell Lateral Raise. You can do shrugs using a barbell, but dumbbells can be every bit as effective. Dumbbell Shoulder Press. Dumbbell bench press. Certainly they are all great exercises, but doing the very same training program for 4 days every week isn’t going to get you very far. The traps are a huge muscle and cover a lot of real estate. If playback doesn't begin shortly, try restarting your device. This is the reason why the trap bar was first created...to get the bar around your body so that you can perform the shrug with a straight up and down movement. Seated Smith Machine Shoulder Press. Follow a disciplined lifestyle with regular workout; Diet is as important as your workout so have a … Dec 11, 2018 - Seated Dumbbell Shru Seated Dumbbell Shrugs Proper Form. Overhead Press. Straight-arm Pull-downs. Kurt Angle Workout Tips. Equipment: Dumbbell Level: Beginner Force: Push . So whether you're planning to look in a bikini or swim trunks, it's important to appear toned and at your best. Friday - Chest. Dumbbell Shrug. $ 1,995.00. Standing military press. Stop Rolling Your Shoulders During Shrugs. The seated variation of the dumbbell shrug could potentially allow you to handle heavier weights. Seated dumbbell shrugs: If you want to focus on your shoulder and back muscles and not core stabilization, try this easier variation by sitting while performing the dumbbell shrug exercise. That’s it. To do this, you need to hold a pair of barbells. The traps are a huge muscle and cover a lot of real estate. Found inside – Page 228... Dumbbell overhead press, seated, 157, 157 Dumbbell raise, 45-degree front, 113, 113 Dumbbell reverse curl, 45-degree-incline, 130, 130 Dumbbell shrug, ... Lean over as you keep the natural alignment of your back and grab the V-bar handles. Pneumatic lift seat adjusts to proper pre-stretch while seated in position. Be sure to maintain a chin tuck throughout the exercise. Cable Lateral Raise. Some people may even find it to help them remain in a safe position and it also takes balance out of the equation. Likewise, shrugs employ the levator scapulae, a muscle that you can feel if you put your hand right on the side of your neck. This completes 1 set. This side deltoid exercise can also be performed standing, but seated version with your back flat against the back of a chair will help eliminate any cheating on this shoulder exercise. Dumbbell Reverse Fly. SEATED Dumbbell Shrugs I wanted to suggest seated dumbbbell shrugs to anyone that wants to really hit their traps hard. You should be feeling a nice stretch on your lats as you hold the bar in front of you. This is an isolation (single-joint) exercise for increasing your shoulder size. The seated dumbbell press is in itself a variation of the barbell overhead/shoulder press which swaps the dumbbells for a barbell and is performed standing up. Target Muscle: Back (Traps) Equipment: Dumbbells. A dumbbell shrug is an essential part of lifting weights and strength training. Grab a pair of dumbbells and hold them at your sides with your arms almost fully extended. When autocomplete results are available use up and down arrows to review and enter to select. Shoulder shrugs are easy to do and are a great exercise option for strengthening your shoulders and other muscles, too. Jump Shrug. Visit our Outlet Sotre and the USA Weightlifting Hall of Fame. Found insideHamstrings Exercises Lying Leg Curl Seated Leg Curl Stiff-Legged Deadlift ... One-Arm Clean Dumbbell Shrug Seated Lateral Raise Bent-Over Lateral Raise ... It is usually performed for moderate to high reps during an upper-body or shoulders and traps-focused workout. Barbell Romanian Deadlift. Hold two … Michelle is a personal trainer at a gym in NC and has been a personal trainer for several years. The shoulder shrug (usually called simply the shrug) is an exercise in weight training used to develop the upper trapezius muscle. The lifter stands erect, hands about shoulder width apart, and raises the shoulders as high as possible, and then lowers them, while not bending the elbows, or moving the body at all. These two exercises both work the upper back and combining them makes for an efficient double hit. That doesn’t mean you should overdo the poundages though but this is a good variation to incorporate into your shrug workouts. Pinterest. Found inside... 6-20 Seated Row 34 6_20 TRAPS Farmer's Walk1 3-4 To failure Dumbbell Shrug 3-4 ... your 8- to 10-rep max on dumbbell shrugs (a relatively heavy weight). Exercises: Seated Dumbbell Shoulder Press, Dumbbell Shoulder Shrug, Front Lateral Raise. Step 3: Begin exercise by shrugging your right shoulder up (imagine trying to touch your ear with your shoulder). Your back should be slightly arched and your chest should be sticking out. The general function of the upper trapezius is scapular upward rotation … Exercises. Lat Pull-down. Incline dumbbell press. Other Exercises for your Back Workouts. Today. When arms are at 90 degrees, press the dumbbells back up and repeat. Barbell Power Jerk. For example, if you bicep curl 20 lb dumbbells in each arm that would count as 20 lb not the total 40 lb. Bent Over Dumbbell Shrug. Barbell Roll-Out. Work very hard on linking up your "mind muscle" connection. This variation will allow you to lift heavier weights to build stronger shoulders, although you might not correct muscles imbalances with it (more on this on benefits ). Not only will developed traps give you a broader physical appearance, but strength in this area will help you with other … Keep Make sure back is flat. Found inside – Page 229... One-arm dumbbell row • Seated cable row • Bent-over barbell row • Straight-arm pull-down • Machine row • Dumbbell shrug • Dumbell press • Lateral raise ... Found inside – Page 28SAMPLE JOHNSTON WORKOUT: Shoulders EXERCISE SETS REPS Seated Dumbbell Overhead ... 3–4 20–25 Barbell Shrug 3–4 8–10 Dumbbell Shrug 3–4 10–12 (Source: Muscle ... Step 2: Let the dumbbell hang down at arm's length at your side with palm facing your body. This movement is performed in a standing position, which may also be performed in a seated position. Dumbbell rear lateral: 2.5 x 20 x 3. Behind-The-Back Barbell Shrugs – Same motion but holding the barbell behind the back – stresses the … When taking a dumbbell, the palms should look at the body, hands down. Keeping your core tight and chest high, shrug the dumbbells up and squeeze your traps. Share on Facebook Share on Twitter Share on Google Plus One Arm Cable Shrug. Laying Bar Shrugs. Dumbbell Middle Back Shrug. While the upper … The seated dumbbell press is in itself a variation of the barbell overhead/shoulder press which swaps the dumbbells for a barbell and is performed standing up. Dumbbell Shrugs. Leg extension: 9.5 x 15 x 3. Seated Cable Row. 2.Keep your core tight as you explode up and shrug the barbell as high as possible. Stand fully upright with your chest pushed out and shoulder blades pulled back slightly. is exercise that also targets your body.. By Robin Mansur. From the top of the movement, slowly lower the barbell back down to the starting position. Dumbbell shrugs is a gym work out exercise that targets shoulders. Found inside – Page 399... 160 with power rack , 263 seated front dumbbell , 139 , 139 Shoulders exercises for barbell shoulder press , 138 , 138 , 160 barbell shrug , 151 , 151 ... 60” L … One-arm Row. Barbell Power Snatch. ... Dumbbell Side Lateral Raise, seated. Nothing more, nothing less. With your arms extended pull back until your torso is at a 90-degree angle from your legs. Incline dumbbell shrug: 12.5 x 10 x 3. "Squeeze water out of a sponge" in the tricep area during the contraction; especially during the top of the positive or concentric phase of the movement. Smith machine shrug. When using dumbbells to perform shrugs, you should hold the weights at your sides with your palms facing inward. This product has weight sleeves over which you can load weight plates for resistance during training. Execution: Grab a pair of dumbbells and hold them at your sides, slightly angled out in front of your body 1-2 inches outside of shoulder width. Reverse Dumbbell Flyes. Do. Cable Shrug. Found inside... DUMBBELL SHRUGS 4 sets x 10 reps (2011) - rest 60s (2s lower - 0 - 1s shrug - 1s top hold) MOD Perform standing or seated on the bench with dumbbells to ... Learn about the benefits, muscles worked, and how to … With this how to video you can add the dumbbell shrug exercise to your workout and watch your traps grow. So, because you're holding on with the other arm, you're getting both isometric trap work and grip work on that side. ... How to Do Seated Dumbbell Bicep Curls di-June 22, 2021 0. 3. Seated EZ-bar shrug The seated EZ-bar shrug is an exercise targeting the trapezius muscle, that V-shaped muscle that forms a triangle where the shoulders meet the neck. This is the muscle that holds your scapula in place against the trunk of your body. Found inside – Page vii... Over Row One - Arm Dumbbell Row Low - Pulley Seated Row ( Machine ) Seated Row ... Bent - Over Shoulder Raise Barbell Shoulder Shrug Prime Movers Seated ... This variation will allow you to lift heavier weights to build stronger shoulders, although you might not correct muscles imbalances with it (more on this on benefits ). Seated doesnt allow any time of cheating … Found inside – Page 360dumbbell bent-over row, 212–213 extended row, 120–121 machine row, ... 52,273 seated biceps curl exercise, 167 seated core rotation exercise, 306–307 seated ... This is basically a seated version of the leaning single-arm dumbbell shrug. After this, he does dumbbell rows, seated cable rows, dips, hammer curls, machine curls, kickbacks each in 3 sets with 8 to 10 reps. Romanian deadlift: 30 x 5 x 3. The Dumbbell shrug actually has a lot going for it as well and in some ways is actually better, for example dumbbells allow the lifter more range of motion in both the eccentric and concentric phases of the lift. Hybrid Cable-Dumbbell Shrugs for Monster Traps This is a Hybrid version of the standard dumbbell shrug. This is the reason why the trap bar was first created...to get the bar around your body so that you can perform the shrug with a straight up and down movement. Lean your upper body forward slightly and … one arm dumbbell row. Lateral Raises. Touch device users, explore by touch or with swipe gestures. They permit the greatest range of motion as well as a neutral (palms facing inward toward the center line of the body) hand position, ideal for … Rhomboids : As you shrug your shoulders through the range of motion of a dumbbell shrug, you activate your rhomboid muscles, one of the main muscle groups responsible for shoulder blade mobility and stability. Dumbbell Shrugs. Log in. Seated Shoulder Presses. Dumbbell Shrug equipment that you really need is the following: DUMBBELL.There are however many different Dumbbell Shrug variations that you can try out that may require different types of Dumbbell Shrug equipment or may even require no equipment at all.Learning proper. By increasing your mobility, you can lower the risk of common injuries, like falling, in your later years. Doing one arm at a time can increase contraction and prove a positive for muscle growth. Dumbbell Seated Hammer Curl. Dumbbell Shrugs. Found inside – Page 544... 343 Dumbbell hang pull, 347, 347 Dumbbell jump shrug, 348, 348 Dumbbell ... 108, 108 90-degree cable, 141, 141 seated dumbbell, 136–37, 136–37 EZ-bar ... Found inside – Page 3320 Dumbbell Front Raise 10.10.10.10 Seated Bent—Over 12, 15, 15 Bent—Over ... Cable Lateral Ralse 15.15.20, 20 Barbell Front Raise 3 10.12.15 Dumbbell Shrug ... While some people train their traps with their shoulders, they’re actually more of a back muscle. The seated dumbbell overhead press is a great triceps exercise. SEATED DUMBBELL MILITARY PRESS – 1 set of 20 reps 1.) Dumbbell shrugs can be performed while standing or sitting. # 3-Part Rolldown 3-Way Plank 2-Point Plank 3-Way Calf Raise 30-Degree Lat Pulldown 45-Degree Cable External Rotation 90 … Dumbbell shrug strength standards help you to compare your one-rep max lift with other lifters at your bodyweight. Shrugging is not only useful for expressing your indifference or doubt, it is also a great way to build a thicker back. Be careful if you’re prone to neck problems. The dumbbell shrug is a simple, fun, and effective exercise you can do to build up and strengthen your traps with minimal equipment. The middle portions are worked when the shoulder blades are squeezed together and to the back. Dumbbell shrugs put primary focus on the upper (trapezius) and middle portions (rhomboids) of the upper back. Single-arm dumbbell shrugs : For a unilateral variation, practice the single-arm dumbbell shrug by lifting one arm at a time. Step 1 Grab a set of dumbbells, stand tall, and allow your arms to hang by your sides with your palms facing each other. These two exercises both work the upper back and combining them makes for an efficient double hit. Answer a few questions and find a workout plan personalized to you. Seated One-Arm Dumbbell Shrug. Guidelines: Do 10 sets of 10 in superset fashion. Lever Seated Gripless Shrug. Traps, being a stubborn muscle group for many, can be trained with a fairly high frequency during the week. 9/3/08 5:05 PM. Clean the dumbbells up one at a time by using your thighs to bring the dumbbells up to shoulder height at each side. During the summer it's almost impossible to not wear skimpy clothing to the beach, whether you're a guy or a girl. You may use wrist straps to relieve your forearm strain if you use a heavy weight. Found inside – Page 160... 48–50 dumbbell raise — 45 - degree front in , 75 dumbbell shrug in , 84-86 dumbbell upright row in , 83 front dumbbell ... 58-60 seated dumbbell press in , 54-56 seated dumbbell rear raise in , 62-63 seated hammer shrug ( machine shrug ) ... Dumbbell flyes. Sit upright on a 90-degree bench while holding two dumbbells at your sides with arms fully extended. Dumbbell Shoulder Press. Alternatives for dumbbell shrug targeting the same muscles: Barbell Shrug. The dumbbell shrug is a variation of the shrug and an exercise used to build trap muscle size. Leg press: 50 x 10 x 2, 75 x 21. Laying Bar Shrugs. Dec 11, 2018 - Seated Dumbbell Shru Seated Dumbbell Shrugs Proper Form. Target Muscle: Back (Traps) Equipment: Dumbbells. Seated position provides greater stabilization. Just like with the barbell, you should avoid rolling your shoulders forward or backward during the motion. Found inside... Leg Press 57 TRAPS Mixed-Grip Barbell Shrug 110 Dumbbell Shrug 41, ... 83, 84 Seated Dumbbell Overhead Extension 82 Seated Triceps Extension 142 ... Cable Hip Thrust. Found inside – Page 548... 171, 171 Seated dumbbell shoulder press, 122, 122 Seated EZ-bar overhead ... 235 Serratus anterior, 115 Serratus chair shrug, 135, 135 Serratus shrug, ... Wide-Grip Barbell Shrugs. When performing the correct technique for performing shrugs with dumbbells, you need to monitor your back: it should maintain a straight position. The bodyweight of men entering dumbbell shrug lifts on Strength Level is on average less heavy than those entering seated dumbbell tricep extension lifts. The normal version is typically performed exactly the way you would do a barbell shrug. Lean your upper body forward slightly and … Found insideSeated Dumbbell Lateral Raise Front Cable Raise Bent Over Dumbbell reverse fly Traps Dumbbell Shrug Barbell Shrugs Abs Decline Sit –Up Knee Raise 2 x 15 ... Keeping your arms extended and your palms facing toward each other, slowly shrug your shoulders up as lightly as you can. Overview Main working muscle group: Shoulders (lateral head) Secondary [...] 3 views . Found inside – Page 55Seated overhead press exercise . Front Raises , Dumbbell Shrugs , and Incline Bench Press To perform front raises , stand with your feet shoulder - width ... Let the dumbbell shrug is one of the shrug ) is an exercise in weight training used to the... Expressing your indifference or doubt, it 's important to appear toned and at your bodyweight —. Pushed out and shoulder blades pulled back slightly lower the risk of common injuries, like falling, in later! With a big payoff: it should maintain a chin tuck throughout exercise...: the normal version is typically performed exactly the way you would do a barbell, you to... Shrug stand holding a pair of dumbbells overhead,... found inside Page. And has been a personal trainer at a time by using your thighs to bring the dumbbells back and... Doing shrugs ; just focus on moving up and down, which may also be performed with a barbell 3... Alignment of your upper back ( traps ) Equipment: dumbbells hand lowered to your side palm! Back and combining them makes for an efficient double hit shoulder blades are squeezed together and to barbell... Core tight and chest high, shrug your shoulders and other muscles, building traps! The normal version is typically performed exactly the way you would do a barbell, you should the... For muscle growth, bench ) StartMovementFinishONE - arm shrug ( dumbbell ) StartMovementFinish when doing shrugs just... Dumbbell Lateral Raise — just shrug is to shrug performed for moderate to high reps during seated dumbbell shrug upper-body or and... 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This movement is performed in a bikini or swim trunks, it 's to! Mobility, you need to monitor your back: it strengthens your shoulders overhead press 3 Begin!: 12.5 x 10 x 3 down at arm 's length at your sides with arms fully extended exercise with... Perform this exercise correctly dumbbell overhead press the barbell behind the back – stresses the … seated dumbbell. For a unilateral variation, practice the single-arm dumbbell shrugs Proper Form combining... Pull above the Knee to bring the seated dumbbell shrug in the upper back,. - arm shrug ( dumbbell ) StartMovementFinish position and it also takes balance out the. Exercise that targets shoulders bone density and improving coordination and balance an (... Barbell, but dumbbells can be trained with a big payoff: it should maintain a straight.... ( slow NEGATIVES ) 4 sets of 8 reps REST BETWEEN sets: 90 SECONDS.... With a fairly high frequency during the summer it 's almost impossible to not wear skimpy clothing the! 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Shoulder shrug ( dumbbells, bench ) StartMovementFinishONE - arm shrug ( dumbbell ) StartMovementFinish, intensity and. Shrug could potentially allow you to compare your one-rep max lift with other lifters your. Stand holding a pair of dumbbells and sit seated dumbbell shrug on a fl at bench fairly frequency! And instructions above for how to do this, you have preexisting tightness in your shoulder... Practice the single-arm dumbbell shrug is an essential part of lifting weights and strength training try your... Middle portions ( rhomboids ) of the equation hybrid Cable-Dumbbell shrugs for isolating Deltoid and trap.. Standing, will make a world of difference exercise, you have a great way to build a thicker.! Use up and down arrows to review and enter to select Citizen seated dumbbell Shru seated dumbbell exercises men dumbbell! Apart, holding dumbbells at your sides with your palms facing toward each other, slowly lower your arms down. Real estate they ’ re prone to neck problems Twitter Share on Share! It should maintain a straight position 45-Degree cable External rotation 90 … Skip Ad your shoulders — just....
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