Now that you're ready to roll with the big guns it's time for some shoulders exercises. Try these five exercises out and see what you think!
#5 Upright Row
This exercise can be done with a barbell, as shown above, or with dumbbells, a resistance band, or the cables. Try different ways to give your muscles a different type of workout. Make sure you're raising the weight all the way up to your chin and that your elbows are staying higher than your hands as you raise them up and out to the sides.
#4 Lateral Raise
This exercise isn't easy but it's great for strengthening the shoulders. Make sure you choose a weight that is appropriate. You should be able to complete 12-15 repetitions correctly and feel challenged at the end. This exercise can also be performed with a handle on the cables. If you decide to try cable lateral raises attach the handle to the low end of the cable and grab it with the hand that is furthest from the machine. This will allow for a larger range of motion. Keep the weight light enough so that you can keep your arm straight while you're extending it. Complete your sets one arm at a time if you're using the cable for this one.
#3 Front Raise
This exercise can be done in a variety of ways. Try it with dumbbells or with both hands on a medicine ball, weighted plate, or barbell. No matter what you are using, the key here is to hold your abs in tight and refrain from swinging your body. Stand with your back up against a wall to prevent swinging if necessary. If you choose to try front raises on a cable machine face away from the machine and pull the cable through your legs. This will allow a full range of motion.
#2 External Rotation
Strengthening the muscles in your rotator cuff is an important way to prevent shoulder injuries. The exercise shown above can be completed with a resistance band, light set of dumbbells, or on a cable machine. It can also be completed sitting or standing. The important thing is that you keep good posture and keep your elbow close to your body. After you've completed a set of external rotations turn around, leaving the handle in the same hand, and try a set of internal rotations pulling the band or weight across your body instead of away from it. Keep your weight light on this exercise to avoid working the deltoids more than the muscles in your rotator cuff.
#3 Front Raise
This exercise can be done in a variety of ways. Try it with dumbbells or with both hands on a medicine ball, weighted plate, or barbell. No matter what you are using, the key here is to hold your abs in tight and refrain from swinging your body. Stand with your back up against a wall to prevent swinging if necessary. If you choose to try front raises on a cable machine face away from the machine and pull the cable through your legs. This will allow a full range of motion.
#2 External Rotation
Strengthening the muscles in your rotator cuff is an important way to prevent shoulder injuries. The exercise shown above can be completed with a resistance band, light set of dumbbells, or on a cable machine. It can also be completed sitting or standing. The important thing is that you keep good posture and keep your elbow close to your body. After you've completed a set of external rotations turn around, leaving the handle in the same hand, and try a set of internal rotations pulling the band or weight across your body instead of away from it. Keep your weight light on this exercise to avoid working the deltoids more than the muscles in your rotator cuff.
#1 T Pushup
T Pushups are not for the faint of heart. This is an advanced exercise for your shoulders chest and core and should be done with a set of light dumbbells to emphasize your shoulders. This exercise can also be done from your knees if you aren't ready for the real thing. Either way, the key is to keep your core tight and keep your arms straight as you raise your hands (or dumbbells) off the ground.
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