💪 BEST Shoulder Workout for Women And Men | Tank Top Arms Workout / Dumbbells! 💪

BEST WAY TO BUILD BIGGER SHOULDER GUIDE 

💪BEST Shoulder Workout for Women And Men | Tank Top Arms Workout / Dumbbells!💪 


BUILD BIGGER SHOULDER GUIDE

FULL BODY WORKOUTS TO BUILD BIGGER SHOULDER  :

  •  DB Shoulder Press – 4 Sets (increase weight each set)
  •  Dumbbell one-arm overhead press – 4 Sets + Dropset
  •  Behind-the-neck barbell overhead press – 4 Sets
  •  Cable one-arm lateral raise – 4 Sets
  •  Seated barbell overhead press – 4 Sets

Behind-the-neck barbell overhead press

  • Target muscle: Anterior Deltoid
  • Synergists: Lateral Deltoid, Supraspinatus, Triceps Brachii, Middle and Lower Trapezius, Serratus Anterior
  • Mechanics: Compound
  • Force: Push

Starting position

    N/A. The behind-the-neck barbell overhead press is not recommended. Please see Comments and tips.








    Behind-the-neck barbell overhead press

     Seated barbell overhead press

    • Target muscle: Anterior Deltoid
    • Synergists: Lateral Deltoid, Triceps Brachii, Supraspinatus, Middle and Lower Trapezius, Serratus Anterior
    • Mechanics: Compound
    • Force: Push

    Starting position

      Sit up straight on a bench, holding a barbell at chest height with a pronated (overhand) grip. Your hands should be a little wider than shoulder width apart.

        Execution

        1. Exhale as you push the barbell straight upward.
        2. At the top of the movement, shrug your shoulders to raise the barbell even higher.
        3. Inhale as you reverse the motions and lower the barbell to the starting position in a controlled manner.
        4. Repeat.
         

         Cable one-arm lateral raise 

        • Target muscles: Lateral Deltoid
        • Synergists: Anterior Deltoid, Supraspinatus, Middle and Lower Trapezius, and Serratus Anterior
        • Mechanics: Isolation
        • Force: Pull

          Starting position

          1. Stand sideways in front of a low cable pulley, holding the stirrup in the hand farthest from the machine.
          2. Place your free hand on your hip for support.
          3. Bend forward a little at the hips.

            Execution

            1. Keeping your elbow slightly bent, exhale as you raise the stirrup away from the pulley until your elbow is shoulder height.
            2. Hold for a count of two.
            3. Inhale as you lower the stirrup to the starting position in a controlled manner.
            4. Repeat for the desired number of repetitions.
            5. Repeat the exercise with your opposite arm.





            Cable one-arm lateral raise

             Dumbbell one-arm overhead press

            • Target muscle: Anterior Deltoid
            • Synergists: Lateral Deltoid, Supraspinatus, Triceps Brachii, Middle and Lower Trapezius, Serratus Anterior, Clavicular (Upper) Pectoralis Major, Obliques, Psoas Major, Iliocastalis Lumborum, Iliocastalis Thoracis
            • Mechanics: Compound
            • Force: Push

              Starting position

              1. Stand holding a dumbbell in one hand, placing your free hand on your waist for support.
              2. Raise the dumbbell to the side of your shoulder, keeping your elbow pointing directly downward and your palm facing forward.

                * Execution

                1. Exhale as you press the dumbbell upward.
                2. At the top of the movement, shrug your shoulder to raise the dumbbell even higher.
                3. Inhale as you reverse the motions and lower the dumbbell to the starting position.
                4. Repeat for the desired number of repetitions.
                5. Repeat with your opposite arm.

                Dumbbell one-arm overhead press

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