Build your shoulders

Updated: Feb 21, 2019


Exercising your shoulders is an efficient way to deliver a great workout.

Why?

Because your shoulders offer a helpful range of movements which can be easily targeted (backyards, forwards, up and down), whilst the group of muscles that make up our shoulders offers a unique crossroads in our upper body.

Which is also why it is important to reinforce your shoulders when undertaking a chest and/or back workout!

The two sets of muscles to focus on when considering a shoulders workout are the deltoidand trapezius. Delivering a sensible and effective workout to these two muscle groups will deliver great results and also give your upper frame the symmetry it needs to make the right impression.

So let's get to it!

To begin with:

1) The upright cable row, close grip.


Undertake three set of 10 repetitions of the exercise as above, with a short break in-between, whilst incrementally increasing the weight set after set.

This will target your trapezius muscles in a focussed and effective way.

2) The front cable raise (with the anterior deltoid targeted).


Undertake three set of 10 repetitions of the exercise as above, with a short break in-between, again whilst incrementally increasing the weight set after set.

Once you have delivered the above you should feel the impact on your shoulders, so be prepared for the feeling!

Having successfully delivered the above you should now be ready to move onto the big shoulder exercises!

3) The dumb bar shoulder press.


Undertake four sets of 8 repetitions of the exercise as above and below, with more of a break in-between each set than previously.


For the shoulder press, there are also a number of variations that are possible; the seated dumbbell press, the Arnold press and shoulders press stranding up.

Check all of these out if you feel like mixing this exercise up a bit, then carry on with the following.

4) The lateral dumbbell raise.


Undertake three sets of 10 repetitions of the exercise as above, using weights that are not too heavy, as your muscles will start to get tired during this exercise, and you want to maintain a good range of motion for this one!

Finally, we can finish with a reverse pec' fly or a low bent over lateral pulley raise, if needed, targeting with this exercise the few minor muscles, such as the teres major, teres minor, infraspinatus, posterior deltoid and middle deltoid muscles.

Undertake three sets of 10 to 12 repetitions of this exercise, using light weights to start with, then heavier weights, when you are clear as to which muscles you are targeting with the routine.

In total this entire shoulders workout should take around 20 minutes maximum, and remember that once you start working out, time is precious, so make it worth it!

Intensity and technique, plus a solid posture will give you great results with this routine, if you approach it is a measured and intelligent way.

So please do so.

Julien

#julien #culture #training #exercise #video #advice

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