1. Break Out the Machine
One way to do the shoulder transverse extension is to use a Nautilus or other weight lifting machine. Ask your trainer or gym associate to show you the proper form on the equipment and be sure to check with your doctor about any new exercise, especially if you have not done weightlifting recently. Start out by putting your weight on the lowest setting that gives slight resistance to motion. Sit facing the machine and grab the handles. Push your arms out from your body, making sure your shoulders are not lunging at the machine. The only movement should be in your arms. If you have any pain during this movement, stop immediately and see a medical professional. It is easy to tear, strain or even rip your shoulder muscles when strength training if you move to too high a weight too fast. Be sure to build up the weight slowly and over time so that your body adjusts to the new exercise and can accommodate for the new movement.
2. Free Up the Free Weights
Using free weights to perform this exercise is considerably more challenging, especially since the form on the shoulder transverse extension is not as controlled as it is on a Nautilus machine. For the most part, however, the same exercise can be performed with free weights, although the positioning is a bit different. Take two dumbbells with a minimum amount of weight to start on each. Lie down with your back on the bench, making sure you support your head, neck and shoulders. Point your elbows out, making sure your whole wrist is underneath the dumbbell, and raise it up. Control the movement going up and coming down. If you cannot control the movement, lower the weight and reps until your movement is controllable. Start at 10 to 30 reps depending on your ability, and increase the weight over a period of time. Be sure to have a professional trainer check your form, especially since it is not as automatic as it is with the machine version of this exercise.
3. Push It Up
A traditional and modified push-up is a great way to do the shoulder transverse extension if you have no weightlifting equipment. Since the weight you are lifting is your own, the only way to modify the weight you are lifting is to change the form. Try a knee push-up, or similar modified form of the push-up first, and work your way up to the traditional type. Be sure you keep an eye on your form at all times during the reps and slow down or stop when the form deteriorates.
One way to do the shoulder transverse extension is to use a Nautilus or other weight lifting machine. Ask your trainer or gym associate to show you the proper form on the equipment and be sure to check with your doctor about any new exercise, especially if you have not done weightlifting recently. Start out by putting your weight on the lowest setting that gives slight resistance to motion. Sit facing the machine and grab the handles. Push your arms out from your body, making sure your shoulders are not lunging at the machine. The only movement should be in your arms. If you have any pain during this movement, stop immediately and see a medical professional. It is easy to tear, strain or even rip your shoulder muscles when strength training if you move to too high a weight too fast. Be sure to build up the weight slowly and over time so that your body adjusts to the new exercise and can accommodate for the new movement.
2. Free Up the Free Weights
Using free weights to perform this exercise is considerably more challenging, especially since the form on the shoulder transverse extension is not as controlled as it is on a Nautilus machine. For the most part, however, the same exercise can be performed with free weights, although the positioning is a bit different. Take two dumbbells with a minimum amount of weight to start on each. Lie down with your back on the bench, making sure you support your head, neck and shoulders. Point your elbows out, making sure your whole wrist is underneath the dumbbell, and raise it up. Control the movement going up and coming down. If you cannot control the movement, lower the weight and reps until your movement is controllable. Start at 10 to 30 reps depending on your ability, and increase the weight over a period of time. Be sure to have a professional trainer check your form, especially since it is not as automatic as it is with the machine version of this exercise.
3. Push It Up
A traditional and modified push-up is a great way to do the shoulder transverse extension if you have no weightlifting equipment. Since the weight you are lifting is your own, the only way to modify the weight you are lifting is to change the form. Try a knee push-up, or similar modified form of the push-up first, and work your way up to the traditional type. Be sure you keep an eye on your form at all times during the reps and slow down or stop when the form deteriorates.
