SHRUGS WITH DUMBELLS FOR SHOULDERS

DUMBELL  SHRUGS

     PRIMARY TARGET: TRAPS

     OTHER MUSCLES : SHOULDER

   

1.   Hold the dumbells with both the hands and stand straight .

2.   In this starting position, your arms are extended, dumbells are at the middle of thighs height from the ground and palms are facing your torso.

3.   Gently roll your shoulders in the upward direction.

4.   Raise your shoulders up as far as you can,while exhaling-out.

5.   Pause for a second in this position and feel the contraction in your traps and shoulders.

6.   Again come back to the starting position, while inhaling.

7.   Repeat as many times as recommended.

               

TIPS:

Ø Use wrist wraps for a better grip, If dumbells are quite heavy.

Ø The arms should remain extended at all times.

Ø This exercise can  also be performed with the heavy weight plate, the barbell behind the back, the barbell in front and with a shrug machine.

Ø To make  this exercise  more effective for different regions of traps and deltoids, gently roll your shoulders forward, up, back, and down instead of doing just up and down movements.

Ø This exercise is found to be a big cause of back-disk problems, so try to do it under trainer’s  guidance.

Ø Keep your whole body as straight as possible during the whole exercise.

Ø Pace, while doing the exercise must be slow or medium.

SHRUGS WITH BARBELL FOR SHOULDERS

BARBELL SHRUGS

     PRIMARY TARGET: TRAPS

      OTHER MUSCLES : SHOULDER

   

1.   Hold a barbell  with both the hands and stand straight.

2.   Your hands  on the barbell should be a little wider than shoulder width apart.

3.   In this starting position, barbell is at the middle of thighs height from the ground and palms are facing your thighs.

4.   Gently roll your shoulders in the upward direction.

5.   Raise your shoulders up as far as you can,while exhaling-out.

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

7.   Again come back to the starting position, while inhaling.

8.   Repeat as many times as recommended.

               

 TIPS:

Ø Use wrist wraps for a better grip.

Ø This exercise can  also be performed with the heavy weight plate, the barbell behind the back, dumbbells by the side and with a shrug machine.

Ø To make  this exercise  more effective for different regions of traps and deltoids, gently roll your shoulders forward, up, back, and down instead of doing just up and down movements.

Ø This exercise is found to be a big cause of back-disk problems, so try to do it under trainer’s  guidance.

Ø Keep your whole body as straight as possible during the whole exercise.

Ø Pace, while doing the exercise must be slow or medium.

SHOULDERS UPRIGHT ROW WITH BARBELL

    

BARBELL UPRIGHT ROW

     PRIMARY TARGET: SHOULDER MUSCLES

      OTHER MUSCLES : TRAPEZIUS,BICEPS

   

1.   Hold a bar with shoulder width or slightly narrower overhand grip and hold it firmly.

2.   The bar should be rested on the front side of your thighs with the palm of your hands facing your thighs.

3.   Pull bar to neck until the bar is nearly in line with your chin, with elbows leading, while exhaling out.

4.   The bar should be close to the body as you move it up.

5.   Allow wrists to flex as bar rises.

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

7.   Lower the bar back down slowly to the starting position.  As you inhale.

8.   Repeat as many times as recommended .

TIPS:

Ø Lift as much weight as you can do with smooth form. As too much weight leads to a bad form.

Ø This exercise  can also be performed using an e-z bar, cables and exercise band.

Ø Be careful ,while doing this exercise, as the barbell upright row is one among the big reasons for shoulders and back injuries.

Ø Pace, while doing the exercise must be slow or medium.

Ø Your elbows should drive the motion. While doing this exercise.

Ø  Your elbow must always be higher than your forearm.

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.

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.

ARNOLD SHOULDER PRESS

    

      ARNOLD PRESS

      PRIMARY TARGET: SHOULDER MUSCLES

      OTHER MUSCLES :  TRICEPS,BICEPS

1.   Stand with two dumbells position in front of shoulders, palms facing your chest and elbows under wrists.

2.   Now Raise the dumbells as you rotate the palms of your hands until they are facing forward in slow pace ,while exhaling out.

3.   At this position, your arms are fully extended and at straight position exactly above your head.

4.    Lower to front of shoulders in opposite pattern and repeat as per recommendation.

TIPS:

Ø Avoid or minimize using biceps and fore-arm strength.

Ø Whole movement must be targeted on shoulder, while trying to use its strength only.

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

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.