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
Exhale as you push the barbell straight upward.
At the top of the movement, shrug your shoulders to raise the barbell even higher.
Inhale as you reverse the motions and lower the barbell to the starting position in a controlled manner.
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
Stand sideways in front of a low cable pulley, holding the stirrup in the hand farthest from the machine.
Place your free hand on your hip for support.
Bend forward a little at the hips.
* Execution
Keeping your elbow slightly bent, exhale as you raise the stirrup away from the pulley until your elbow is shoulder height.
Hold for a count of two.
Inhale as you lower the stirrup to the starting position in a controlled manner.
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