There are a lot of different ways to work your shoulders, and we’ve collected “Best Tips For Shoulder Workout“here. All to help you build your deltoids, traps, rotator cuffs, and all of the muscles in between. Keep reading for bigger, better, bolder shoulders.
BENEFITS FROM STRONG SHOULDERS
Real-life benefits: Strong shoulders make most arm movements easier, whether you’re throwing a baseball, passing food across the table, or lifting a suitcase that’s a little too heavy. Virtually every upper-body exercise involves your shoulder muscles to some extent, so strengthening your shoulders enables you to lift heavier weights for chest and back exercises.
Self-confidence factor: Open up any bodybuilding magazine and you see headlines such as, “Delts to Die For” or “Sexy, Strong Shoulders.” Bodybuilders take their shoulder training seriously because they know that these muscles play a big part in their appearance, which, after all, is what bodybuilding is all about.
1.BARBELL OVERHEAD SHRUG:
Holding the weight above your head as you shrug works your upper traps. This position also reduces the emphasis on your levator scapulae, which are often overworked. For many guys, this can lead to better posture, since these muscles are often imbalanced.
How To Do it: Hold a barbell above your head with an underhand grip that’s about twice shoulder width. Your arms should be completely straight. Shrug your shoulders as high as you can. Pause, then reverse the movement back to the starting position.
2.Seated Dumbbell Press:
You can perform the exercise standing or sitting on a regular flat bench. For people with lower back problems, the version described is the recommended one.You can also perform the exercise as Arnold Schwarzenegger used to do it, which is to start holding the dumbbells with a supinated grip (palms facing you) in front of your shoulders and then, as you start pushing up, you align the dumbbells in the starting position described on step 3 by rotating your wrists and touch the dumbbells at the top. As you come down, then you would go back to the starting position by rotating the wrist throughout the lowering portion until the palms of your hands are facing you. This variation is called the Arnold Press. However, it is not recommended if you have rotator cuff problems.
How To Do it: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.Clean the dumbbells up one at a time by using your thighs to bring the dumbbells up to shoulder height at each side.Rotate the wrists so that the palms of your hands are facing forward. This is your starting position.As you exhale, push the dumbbells up until they touch at the top.After a second pause, slowly come down back to the starting position as you inhale.Repeat for the recommended amount of repetitions.
3.Cable Pulley Reverse Fly:
This exercise shores up the commonly weak areas of your shoulders—like your rear deltoids and rotator cuff—so you’ll dodge shoulder pain and boost gains in every upper-body lift.
How To Do it:Stand in a cable station with the pulley on its lowest setting. Cross your arms in front of you, and grab a handle from each low pulley. Bend forward at the waist until your torso is almost parallel to the floor. Keep your arms beneath your shoulders. Pull your shoulder blades back, and then raise your arms out to your sides until they’re parallel to the floor. Lower and repeat.
4.Cable Face Pull :
The bench press is one of our favorite exercises. Doing too many, however, can cause a strength imbalance, favoring your front over your back. Over time, you start to look more like a caveman than a strongman.
But there are more ways to work your back than just rows. The face pull defines the muscles in your upper back, helping improve your posture and strength, says Gene Rychlak, a record-setting powerlifter.
How To Do it: Attach a rope to the high pulley of a cable station and grab an end with each hand. Back a few steps away until your arms are extended in front of you. Pull the middle of the rope toward your face. Pause, and reverse the movement back to the starting position.
5.Standing Dumbbell Front Raise:
Practice good form with a light weight.Focus on moving only at the shoulders. The rest of your body should be kept as still as possible and your arms should hold the same form throughout the movement.Use slow and controlled movement – avoid “swinging” the weights up and dropping them quickly.
How To Do it:Choose a pair of dumbbells and stand up straight with your feet at around shoulder width apart.Hold the dumbbells with your arms fully extended down by your thighs in front of you body.Use an overhand grip (palms facing your body). Hold the dumbbells roughly 4 inches off of your body. This is the starting position.Begin by raising your arms straight out in front of you body with your palms facing the floor. Keep a slight bend in your elbow.Moving only at the shoulders and keeping your body as still as possible, continue raising the dumbbells out in front of you until your arms are just above parallel to the floor.Pause for a brief moment at the top of the movement, and slowly lower the dumbbells back to the starting position.Repeat for desired reps.
6.Seated Bent-Over Rear Delt Raise:
This exercise can also be performed standing but those with lower back problems are better off performing this seated variety.
How To Do it:Place a couple of dumbbells looking forward in front of a flat bench.Sit on the end of the bench with your legs together and the dumbbells behind your calves.Bend at the waist while keeping the back straight in order to pick up the dumbbells. The palms of your hands should be facing each other as you pick them. This will be your starting position.Keeping your torso forward and stationary, and the arms slightly bent at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor. Exhale as you lift the weights. (Note: avoid swinging the torso or bringing the arms back as opposed to the side.)After a one second contraction at the top, slowly lower the dumbbells back to the starting position.Repeat for the recommended amount of repetition
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