Front Raise/Shoulder Flexion
Holding Go-Arm in the Pistol Grip, stand straight with your arms by your side, shoulders back and head high. Keeping your elbows and wrists straight, raise your arms forward and up overhead until you hear the click. Squeeze your shoulder blades together and down as you raise your arms up. Lower back down to the starting position and repeat.
Alternatives: Use the Palm Down Grip, add exercise bands. start from a seated position.
3/4 Raise/Shoulder Scaption
Holding Go-Arm in the Pistol Grip, stand straight with your arms by your side, shoulders back and head high. Keeping your elbows and wrists straight, raise your arm midway between forward and to the side (45 degrees) up overhead until you hear the click. Squeeze your shoulder blades together and down as you raise your arms up. Lower back down to the starting position and repeat.
Alternatives: Use the Palm Down Grip, add exercise bands. start from a seated position.
Side Raise/Abduction
Holding Go-Arm in the Pistol Grip, stand straight with your arms by your side, shoulders back and head high. Keeping your elbows and wrists straight, raise your arm straight out to the side and up overhead until you hear the click. Squeeze your shoulder blades together and down as you raise your arms up. Lower back down to the starting position and repeat.
Alternatives: Add exercise bands. start from a seated position.
Small and Large Arm Circles
Small Circles: Holding Go-Arm in the Pistol Grip, stand straight with your arms by your side, shoulders back and head high. Keeping your elbows and wrists straight, raise your arms out to the side and up to the minimum level where you hear the click. Lower back down in a circular motions until you hear the second (reset) click and repeat.
Large Circles: Same as above but move well past the level where the click is heard. Raise and lower Go-Arm directly in front of your body for the largest circles.
Do a set of each starting in a forward rotation, then reverse your direction and do another set.
Alternatives: Add exercise bands. start from a seated position.
Shoulder Extension
Holding Go-Arm in the Palms Down Grip, start with your arms slightly out in front of you, shoulders back and head high, holding Go-Arm in the Palms Down Grip. Keeping your elbows and wrists straight, push your arms back behind you until you hear the click. Squeeze your shoulder blades together you raise your arms up behind you. Lower back down to the starting position and repeat. If you have trouble doing this from a fully upright position, bend forward to find an angle that allows you to push your arms back until you hear the click. Work to decrease the angle and increase your flexibility over time.
Alternatives: Start from a seated position on a stool.
Shoulder Swings - Standing
Holding Go-Arm in the Pistol Grip, stand straight with your arms by your side, shoulders back and head high. Keeping your wrists straight, and your eyes forward, swing both arms up to the one side until you hear the click. Push the lower hand towards the higher hand for a nice chest contraction. Squeeze the shoulder blade on the high side down as you raise your arms up. Lower back down to the starting position and repeat to the opposite side for one complete rep.
Alternatives: Add exercise bands. do partial reps from a seated position.
Shoulder Swings - Bent Over
Holding Go-Arm in the Pistol Grip, bend forward at the hips, with a slight bend in the knees your arms straight down and shoulders relaxed.
Keeping your wrists straight, and your eyes down, swing both arms up to the one side until you hear the click. Push the lower hand towards the higher hand for a nice chest contraction. Squeeze the shoulder blade on the high side down as you raise your arms up. Lower back down to the starting position and repeat to the opposite side for one complete rep.
Alternatives: Add exercise bands.
Overhead Press
Holding Go-Arm in the Palms Up Grip, rotate your arms and shoulders so that Go-Arm is behind you on a downward angle, your elbows are held horizontal, shoulders back and head high. Keeping your wrists straight, push your arm fully overhead and shrug at the top until you hear the click. Squeeze your shoulder blades together as you raise your arms up. Lower back down to the starting position and repeat. Note, the finish position must be slightly forward, rather than straight up, in order to hit the proper angle to get the click. If you cannot finish fully overhead as shown, finish at a 45 degree angle in front of you and gradually work your way to a fully overhead press.
Alternatives: Add exercise bands. start from a seated position.
Squats
Holding Go-Arm in the Pistol Grip, stand straight with your arms by your side, shoulders back and head high. Keeping your wrists and elbows straight, raise your arms directly in front of you while bending at the knees and dropping as low as you can comfortably go. Beginners may prefer to have a stool or chair behind them to guide their depth. In this exercise, Go-Arm's click provides motivation and the weight provides an element of balance, but the exercise load is actually your bodyweight. Stand back up to the starting position and repeat. Squat progressively lower over time if possible.
Alternatives: Add exercise bands.
Internal Rotation
Holding Go-Arm in the Palms Up Grip, rotate your arms and shoulders so that Go-Arm is behind you on a downward angle and your elbows are held horizontal, shoulders back and head high. Keeping your wrists straight, and elbows horizontal, rotate your shoulders forward until you hear the click. Squeeze your shoulder blades together as you raise your arms up. Lower back down to the starting position and repeat.
Alternatives: Add exercise bands. start from a seated position.
Internal Rotation (Advanced)
Holding Go-Arm in the Palms Up Grip, rotate your arms and shoulders so that Go-Arm is behind you on a downward angle and your elbows are held horizontal, shoulders back and head high. Keeping your wrists straight, and elbows horizontal, rotate your shoulders forward until you hear the click. Squeeze your shoulder blades together as you raise your arms up. Lower back down to the starting position and repeat.
Alternatives: Add exercise bands. start from a seated position.
External Rotation (Advanced)
Hold Go-Arm in the Palms Down Grip, arms horizontal at your sides, rotate at the shoulders so Go-Arm is held out in front of your body pointing down. Keep your shoulders back and head high. Keeping your wrists straight, and shoulders horizontal, rotate your shoulders backwards until you hear the click. Squeeze your shoulder blades together and down during the rotation. Lower back down to the starting position and repeat.
Alternatives: Add exercise bands. start from a seated position.