The Ultimate Shoulders Workout

Posted in Workouts
at 2019.12.22
With 3 Comments

Seated dumbbell shoulder press

Sets: 4

Reps: 10

Sit on the bench holding dumbbells at shoulder height with an overhand grip. Press the weights up above your head till your hands are completely extended. Return slowly to the begin position.

Barbell push press

Sets: 4

Reps: 10

Grab a barbell and keep it at shoulder top with palms going through forwards. Set your ft shoulder-width aside and barely bend your knees to initiate the move. Push up along with your legs to explosively press the barbell straight above your head. Return under manipulates to the start position.

Arnold press

Sets: 4

Reps: 10

Sit on a bench with dumbbells held in the front of you, fingers dealing with your shoulders as even though you’ve just finished a bicep curl. Push the dumbbells up over your head while rotating your arms till your hands face away from you. Straighten your arms, pause, then opposite the movement.

Lateral raise

Sets: 5

Reps: 15

Pick more than one dumbbells and stand with them with the aid of your sides, palms facing your body. Keeping your upper body still – which means no swinging – elevate the dumbbells out to your facet with a slight bend at your elbows. Lift till your palms are parallel to the ground then slowly lower to the start position.

Seated bent-over rear delt fly

Sets: 4

Reps: 10

Sit down, lean forward and maintain a dumbbell in either hand so that they are resting above your feet. Stay bent ahead as you increase your arms to the side, lining the dumbbells with your shoulders. Bring the weights back down and repeat.

Single dumbbell front raise

Sets: 4

Reps: 10

Hold the end of a dumbbell with both fingers and permit it to cling among your legs, located shoulder-width apart. Lift the dumbbell directly above you, maintaining your palms extended, then lower it back down and repeat.

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