BodybuildingPro.com Exercise Index Shoulders Shapely Shoulders
A poll conducted last year revealed that, yes, a strong pair of
shoulders was number one for the ladies as far as desirable male
But before you go melting any hearts, guys, try these burning
exercises designed to beef up your blades and turn those shoulders
Behind The Neck
Presses: Set the barbell at a comfortable weight,
place it behind your neck, an inch behind your shoulders. Your
hands should be placed at shoulder width. Keeping your elbows
straight with your torso, slowly push the barbell upward. Stop just
before your elbows become locked, squeezing your shoulder muscles,
and then slowly allow the weight to bring your elbows back to the
starting position. Stop an inch before the barbell touches your
shoulders and immediately begin the next repetition. Do this 8-12
times for 4 sets.
Seated Bent Over Dumbell
Laterals: Sitting on the end of the bench, make
sure that you’re bent at the waist with your knees pressed
together. You want your arms holding the weights down by the floor
so that your palms are facing each other. Slowly lift your weights
out to the side and turn your hands outward so that your thumbs are
facing the floor. Bring your arms upward and stop at when
they’re at head level. Squeeze during the contraction for a
second, then slowly drop your arms back down to the starting
position. Repeat the movement for 10-12 reps. Try doing three
One Armed Cable
Laterals: Set up the D-handle to the lower hookup
of the cable machine. With the hand that’s farthest away from
the cable machine, take the handle, placing your free hand on your
hip. Slowly raise the weight across the width of your torso so it
arcs across your chest. The motion should stop when your arm is
extended completely to your side at head level. Squeeze your
deltoid muscle for a moment or two before slowly releasing your
hand down to the opposite hip. Try 12-15 reps on each side for 3
It is imperative to stretch thoroughly before partaking in any of
these exercises. Nothing can be deadlier to a bodybuilder’s
training program than a nagging shoulder injury.
And remember, heavy weights are not necessary for the lateral
exercises. Try to use manageable poundage on these exercises. You
must first achieve proper form and ultimately provide the range of
motion needed for sculpt those deltoids.
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