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5 exercises to turn your shoulders into boulders

Posted by Katie Frissell on Feb 27, 2018 1:03:00 PM
Katie Frissell

 Deltoid

Importance of training your shoulders

 

It is important to strengthen all areas of the body. This is especially true for the shoulders because they are used constantly in everyday life.  Anything you do, from carrying grocery bags, washing your car, even brushing and drying your hair involves the use of your shoulders and upper arms.

Sadly, doing these every day tasks won't tone them nor increase their muscle size. That's what these shoulder workouts are for! 

Add theses shoulder toning exercises into your workouts, and your upper body physique will see an impressive transformation. A little muscle shape and definition can make all the difference when wearing those strappy summer tops.

 BARBELL UPRIGHT ROWS

Barbell Upright Rows-1

The upright row is a free weights exercise that primarily targets the shoulders.

The only upright row equipment that you really need is the following: barbell.

Step 1: Stand upright with your feet shoulder width apart.

Step 2: Grasp a barbell with your palms facing downward and your hands closer than shoulder width apart.

Step 3: Keep your arms extended downward with your elbows slightly bent so that the barbell is touching your upper legs. This is your starting position.

Step 4: Keeping the barbell close to your body, exhale and raise the barbell straight up to your chest.

Step 5: Hold for a moment and then reverse the motion back to the starting position.

Step 6: Repeat for 3-4 sets of 10-12 repetitions.

 

DUMBBELL SIDE LATERAL RAISE 

Seated Dumbbell Lateral Raise

 

The seated dumbbell rear lateral raise is a free weights exercise that primarily targets the shoulders and to a lesser degree also targets the middle back and traps.

 

The only seated dumbbell rear lateral raise equipment that you really need is the following: Dumbbells and flat bench.

 

Step 1: Grab a pair of dumbbells and sit at the end of a bench. Let dumbbells hang down at arm's length. Palms facing each other.

Step 2: Bend over at your hips until your torso is slightly above parallel to      the ground. Back should be straight with a natural arch in the lower back.          Gaze should be looking a few feet in front.

Step 3: Begin exercise by raising arms straight out from your sides until they are in line with your shoulders, without moving your torso. Pause, then lower weight back down to starting position.

Step 4: Repeat for 3-4 sets of 10-12 repetitions.

 

FORWARD RAISE WITH STATIC HOLD 

Forward Raise With Static Hold-1

The forward raise with static hold primarily targets the shoulders

 

The only forward raise with static hold equipment that you really need is the following: Dumbbells

 

Step 1: Stand with dumbbells in hand. Raise one arm to the side and hold this position.

Step 2: Raise your other arm straight out in front of you until it is parallel to the ground. Pause, then lower back down to the starting position.

Step 3: This completes one repetition

Step 4: Repeat for 3-4 sets of 10-12 forward raises 

Step 5: Switch arms when you have completed 10-12 repetitions

 

 

PLATE FRONT RAISE INTO MARIO KARTS

Plate Front Raise into Mario Karts-1

Plate front raise into Mario Karts is a free weights exercise that primarily targets the shoulders and to a lesser degree also targets the middle back and triceps.

 

The only equipment that you really need for this exercise is the following: weight plates

 

Step 1: Grab a plate and stand upright with your feet shoulder width apart.

Step 2: Raise the plate up in front of your face

Step 3: Turn the plate from left to right  

Step 4: Bring the plate back down to the starting position

Step 5: This completes one repetition

Step 6: Repeat for 3-4 sets of 10-12 repetitions.

 

SEATED DUMBBELL SHOULDER PRESS 

 

Seated Dumbbell Shoulder Press-1

The seated dumbbell military press is a free weights exercise that primarily targets the shoulders and to a lesser degree also targets the chest and triceps.

 

The only seated dumbbell military press equipment that you really need is the following: dumbbells and incline bench.

 

Step 1: Grab a pair of dumbbells and sit down on a upright bench (90-degrees). Rest dumbbells on your thighs.

Step 2: Begin exercise by bringing the dumbbells up to your shoulders... This can be done by quickly raising one leg at a time to assist in getting the dumbbells up to your shoulders (Do not try to just raise them up with just your arms).

Step 3: Dumbbells should now be just above your shoulders with palms facing forward and elbows perpendicular to the floor.

Step 4: Now, start exercise by taking a deep breath and then exhaling as you push dumbbells straight up above your head. Pause, then lower weight back down to shoulders and repeat.

Step 5:  Repeat for 3-4 sets of 10-12 repetitions.

 Looking for more great shoulder exercises?  Check out our full list of shoulder workouts.  

Need help getting started?  Our highly trained and certified staff would love to help you reach your goals. 

 

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Topics: Workouts