The definition of extension as it pertains to exercise is a movement where the bones connecting to the joint in motion move away from each other. In shoulder extension exercises, you work your back and shoulder muscles. The two primary back muscles used for shoulder extension exercises are the latissimus dorsi and the teres major. The main shoulder muscle used is the posterior deltoid, although exercises that focus on this muscle use shoulder extension as a secondary movement.
Bent-Over Row
This exercise is done with a dumbbell and a bench. Put a knee and a hand from the same side of your body on the bench. Bend over so that your back is parallel to the ground. Grab the dumbbell with your hand that is not touching the bench and pull it straight up until it is almost touching your side. Slowly lower the dumbbell back to the starting position. Do an entire set, then repeat with the other side.
Lat Pull-Over
This exercise involves using a dumbbell and a bench. Lay with your back down on the bench. Put your arms straight up, with your hands facing out. Use both your hands to hold the dumbbell with a narrow grip on one side so that the weight on one side of the dumbbell rests in your hands and the bar on the dumbbell is vertical (same grip as a seated triceps extension). Slowly lower your arms back until they are even with your head, then raise them back up to the starting position.
Seated Lat Row
This exercise uses a machine found in most gyms. Sit straight up on the pad and put your feet on the foot plates. Select an appropriate weight (use the lowest estimate of what you think you can do to start with). Grab the handles with both hands so that your arms are straight out. Slowly pull the handles back until your hands are almost touching your mid section, then slowly let the weight lower and move your arms back out to the starting position.
Reverse Flys
This exercise uses shoulder extension as a secondary movement. It uses an incline bench and a set of dumbbells. Lay on the incline bench so your entire chest and stomach are on the bench. Grab a dumbbell in each hand and start with your arms straight down. Slowly raise your arms out to the side until they are parallel with the ground, then lower back to the starting position. When moving your arms, make sure not to go forward or backward.
References
- "Personal Fitness Training Theory & Practice;" Mary Yoke, MA; 2006
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