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Back Routine

Anterior Deltoid

Lateral Deltoid

Posterior Deltoid

Shoulder Shrugs

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Tone Master - Shoulder Exercises

Deltoid (Anterior)-Right Shoulder

Place the door bar 2-3 inches from the bottom of the door frame and secure it properly behind the door jam.  Clip on the resistance to the left ring on the door bar and clip the resistance to one handle.  Facing the opposite direction of the doorway, grip the handle of the with your right hand with the palm facing downward and move away from the doorway until the resistance pulls your right arm backward past the neutral position of you body.  Before you begin the exercise, stagger your leg stance for stability keeping your right leg forward and place your left hand on your hip.  Begin the exercise by keeping your arm fully extended or with a slight bend, bringing it forward in front of you until your arm is parallel to the floor or slightly past parallel.  Continue this motion as demonstrated.

Deltoid (Anterior)-Left Shoulder

Place the door bar 2-3 inches from the bottom of the door frame and secure it properly behind the door jam.  Clip on the resistance to the right ring on the door bar and clip the resistance to one handle.  Facing the opposite direction of the doorway, grip the handle with your left hand with the palm facing downward and move away from the doorway until the resistance pulls your left arm backward past the neutral position of your body.  Before you begin the exercise, stagger your leg stance for stability keeping your left leg forward and place your right hand on your hip.  Begin the exercise by keeping your arm fully extended or with a slight bend, bringing it forward in front of you until your arm is parallel to the floor or slightly past parallel.  Continue this motion as demonstrated.

Deltoid (lateral)-Right Shoulder

Place door bar 2-3 inches from the bottom of the doorway and secure it behind the door jam before you begin.  Clip on the resistance to the right ring on the door bar and to one handle.  Grip the handle with your palm facing the doorway and slide away from the door way facing right until the resistance pulls your arm past the midline of your body.  Spread your feet apart and put your left hand on your hip.  Begin the exercise by bringing your arm away from the doorway keeping your arm fully extended or with a slight bend in it until it is parallel to the floor or slightly past parallel. Continue this motion as demonstrated.

Deltoid (lateral)-Left Shoulder

Place door bar 2-3 inches from the bottom of the doorway and secure it behind the door jam before you begin.  Clip on the resistance to the left ring on the door bar and to one handle.  Grip the handle with your palm facing the doorway and slide away from the doorway facing left until the resistance pulls your arm past the midline of your body.  Spread your feet apart and put your right hand on your hip.  Begin the exercise by bringing your arm away from the doorway keeping your arm fully extended or with a slight bend in it until it is parallel to the floor or slightly past parallel.  Continue this motion as demonstrated.

Deltoid (posterior)

Place door bar 2-3 inches from the bottom of the doorway and secure it behind the door jam.  Clip on the resistance to both the door rings and both hand grips.  Grip handles with palms facing downward and slide away from the doorway while facing the doorway at the same time until the resistance pulls both arms forward in front of your waist keeping your arms fully extended.  Before you begin the exercise, stagger your leg stance for stability with either leg forward.  Begin by bringing both arms backwards and at the same time moving them away from the body keeping the elbows bent as you bring the arms backwards until you can no longer bring them backwards then slowly bring the arms forward in front of you until your arms are extended.  Continue this motion as demonstrated.

Shoulder Shrugs (top of the shoulder)

Place door bar 2-3 inches from the bottom of the door way and secure it behind the door jam.  Clip on the resistance to both of the door bar rings and both hand grips.  While facing the doorway, move backwards until you feel the resistance pulling your arms forward.  Grip the handles with your palm facing downward.  Stagger your leg stance for stability with either of your legs forward.  Keeping both hands together, begin by bringing them up until it they are under your chin and at the same time bringing your elbows up to where they are parallel to the floor then slowly bring the arms back down until they are fully extended.  Continue this motion as demonstrated.