A broad set of shoulders can complement your physique, helping to provide a tapered appearance. Full, developed shoulders cap off the arms and give your upper body more definition. Working the shoulders effectively requires exercises that target each angle of the deltoids, including the anterior, medial and posterior. Train your shoulders with targeted exercises twice a week to build round, shapely deltoids.
FRONT RAISES
Front raises work the anterior deltoids or front of the shoulder. Stand with your feet shoulder-width apart and arms at your sides. Hold a dumbbell in each hand with your palms facing inward. Lift the dumbbells to shoulder height, while keeping your arms extended. Slowly lower your arms to the starting position. Repeat for four sets of 12 to 15 repetitions.
OVERHEAD SHOULDER PRESS
The overhead shoulder press recruits the front and middle deltoids. Stand with your feet shoulder-width apart. Hold a dumbbell in each hand and lift the dumbbells until your elbows are bent at 90 degrees and even with your shoulders. Face your palms forward. Press the dumbbells up and together over your head. Lower the weights to the starting position. Repeat the motion for four sets of 12 to 15 repetitions.
LATERAL RAISES
Lateral raises target the medial deltoid or middle of the shoulder muscle. Stand with your feet shoulder-width apart and arms at your sides. Bend your elbows to 90 degrees with a dumbbell in each hand. Lift your arms out to the sides until the dumbbells are even with your shoulders. Keep your elbows bent at a 90-degree angle throughout the movement. Lower your arms and return to the starting position. Do four sets of 12 to 15 repetitions.
REAR FLYS
Rear flys stimulate the posterior deltoids or the back of the shoulder. Stand with your feet shoulder-width apart. Bend over from the hips so your upper body is almost parallel to the ground. Let your arms hang straight toward the floor with palms facing inward. Squeeze your shoulder blades together and lift your arms out to the sides until the dumbbells are aligned with your shoulders. Slowly lower your arms to the starting position. Repeat the movement for four sets of 12 to 15 reps.
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