REAR LATERAL RAISE FOR SHOULDERS

    

REAR LATERAL DELTOID RAISE

     PRIMARY TARGET: SHOULDER MUSCLES

      OTHER MUSCLES : TRAPEZIUS,UPPER BACK

   

1.   Pick dumbell in both hands and hold them firmly.

2.   Lean forward on an inclined  bench while keeping your back flat and rest your torso on the bench.

3.   In the starting position dumbells are just below your face at a distance of your straight hand length.

4.   Raise upper arms to sides until elbows are at shoulders height.

5.   Maintain upper arms perpendicular to torso and fixed elbow position (10° to 30° angle) throughout exercise while exhaling out.

6.   Pause for a second in this position and feel the contraction in the shoulders.

7.   Slowly come down back to the starting position as you inhale.

1.   Repeat as many times as recommended .

TIPS:

Ø This exercise is a best way to target the 'posture' muscles of the upper back, including the rhomboids, the trapezius muscles and even the rear shoulders.

Ø Elbows are kept slightly bent (10° to 30° angle) throughout movement.

Ø To exercise posterior deltoid and not lateral deltoid, keep torso close to horizontal.

Ø Positioning torso at 45° is not sufficient angle to target posterior deltoids.

Ø Pace, while doing alternative up-down movements  must be slow or medium.

Ø Keep your abs contracted throughout the movement.

Ø Lead with the elbows rather than the hands or wrists.

DUMBELL PRESS FOR SHOULDERS

   

 DUMBELL SHOULDER PRESS

     PRIMARY TARGET: SHOULDER MUSCLES

      OTHER MUSCLES :  TRICEPS

   

1.   Begin standing or sitting with elbows bent and weights next to the ears.

2.   Push the dumbells upward until your arms are fully extended as you exhale.

3.   Pause for a second in this position and slowly come down back to the starting position as you inhale.

4.   Repeat as many times as recommended .

TIPS:

Ø Dumbells are more effective as compare to  barbell, because dumbbells  will challenge each arm independently.

Ø Take help if required, instead of taking risk.

Ø This exercise can be performed either by sitting or standing.

Ø If you are doing this workout in sitting position then either sit on a military press bench or a bench that has an aid to support your  back.

BEHIND SHOULDER BARBELL PRESS

BEHIND SHOULDER PRESS

     PRIMARY TARGET: SHOULDER MUSCLES

      OTHER MUSCLES :  TRICEPS

1.   Hold  the barbell with slightly wider than your shoulder width.

2.   Position the barbell behind your neck slowly as you inhale.

3.   Push the barbell upward until your arms are fully extended as you exhale.

4.   Return back the bar behind your neck.

5.   Repeat as many times as recommended.

TIPS:

Ø Don’t overload the barbell without any one near to help,as it may be dangerous.

Ø Take help if required, instead of taking risk.

Ø Set barbell on forward rack slightly below shoulder height so bar may be more easily mounted and racked.

Ø This exercise can be performed either by sitting or standing.

Ø Don’t  rest the bar behind the neck, during downward movement of bar.

BEST SHOULDER WORKOUTS

    15 BEST SHOULDER WORKOUTS

1.   BARBELL SHOULDER PRESS

2.   BEHIND SHOULDER PRESS

3.   DUMBELLS SHOULDER PRESS

4.   ARNOLD PRESS

5.   FRONT DELTIOD RAISE

6.   LATERAL DELTIOD RAISE

7.   SINGLE ARM LATERAL RAISE

8.   REAR LATERAL DELTIOD RAISE

9.   BARBELL UPRIGHT ROW

10.         DUMBELLS UPRIGHT ROW

11.         FRONT RAISE WITH PLATE

12.         INCLINED DUMBELL SHOULDER RAISE

13.   BARBELL SHRUGS

14.         DUMBELL SHRUGS

15.         BODY WEIGHT SHOULDER PRESS

GET THAT FULL SHOULDER INSIGHT……

@ SHOULDER ANATOMY