SINGLE ARM LATERAL RAISE FOR SHOULDERS

SINGLE ARM LATERAL RAISE

     PRIMARY TARGET: SHOULDER MUSCLES

      OTHER MUSCLES : CHEST

   

1.   Pick dumbell by one hand and hold it firmly.

2.   Keep your back straight.

3.   Position dumbell in side of thigh of same hand and keep your elbow slightly bent.

4.   Raise dumbbell with one hand.

5.   While exhaling Raise the dumbell to the Height just  above horizontal i.e. the height of your shoulder.

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

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

8.   Repeat as many times as recommended.

TIPS:

Ø This exercise can be done either in sitting position or standing position.

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

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 elbow rather than the hand or wrist.

FRONT RAISE FOR SHOULDERS

FRONT DELTOID RAISE

     PRIMARY TARGET: SHOULDER MUSCLES

      OTHER MUSCLES:TRICEPS,BICEPS,FOREARM

   

1.   Pick dumbells in both hands and stand straight.

2.   Hold dumbells in both hands firmly.

3.   Position dumbells in front of thighs with elbows straight or slightly bent.

4.   Raise dumbbell with  single hand alternatively.

5.   While exhaling Raise the dumbell to the Height just above horizontal i.e. the height of your shoulders.

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

7.   Repeat as many times as recommended .

TIPS:

Ø This exercise can be done either in sitting position or standing position. but standing position is considered  more effective.

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

Ø Elbows are kept straight or slightly bent throughout the movement.

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

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.

SHOULDER WORKOUT - WITH BARBELL PRESS

    BARBELL SHOULDER PRESS

PRIMARY TARGET: SHOULDER MUSCLES

 OTHER MUSCLES : CHEST (MAJOR PEC),TRICEPS

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

2.   Position the barbell near the upper chest slowly as you inhale.

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

4.   Return back the bar near to upper chest and repeat as many times as recommended .

TIPS:

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 on the chest,during downward movement of bar.

SHOULDER MUSCLES ANATOMY

SHOULDER ANATOMY

Shoulder muscles can be divided into 3 separate muscles

Ø The Anterior Deltoid

Ø The Middle Deltoid

Ø The Back Deltoid

THE ANTERIOR DELTOID

Targeting  the anterior or FRONT DELTOID. The frontal deltoid forms the roundness of the shoulder giving a square shape when enlarged. The anterior is the largest and most visible of the three deltoid muscles.

THE MIDDLE DELTOID

This is the most important to work for large and broad shoulders. The LATERAL DELTOID needs to "outsize" the anterior and the back deltoids. It needs to stick out and protrude beyond the other two, forming a very nice rounded shoulder.

THE BACK DELTOID

The POSTERIOR DELTOID  or rear deltoid is the smallest of the three, but from a side profile, it fills in the roundness and gives the shoulder a good shape, strength and contour.

When training the shoulders, it is important to keep in mind the three distinct muscle groups of the shoulders when choosing your routines, so that it can provide worth full results for all of them. Often people can get stuck on a routine because they seem to find they enjoy one movement and which results into slow  gains.

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