Strong, Sculpted Shoulders.

30 Apr
Schwarzenegger - cable delt

Arnold Had Some Serious Shoulders Back In The Day.

Well the Spring time has finally arrived, (at least here in NJ/NYC it has) and we all know what that means. Off with the sweaters and long sleeve shirts and on with the tank tops, strappy dresses and short sleeve t-shirts. If there is one thing that makes everyone’s Spring and Summer gear look better, it is shaped up arms. Since I already told you all how to get ‘Legal Gunz’ your biceps should be perky and shapely right about now. If they are not take a look here, and make it happen. Your arms actually tone up the easiest so it is very possible to have some toned arms by June if you get to cracking NOW.

Sure biceps are great looking and are an important part of ones physique but I must confess, the shoulders are where it is at. By shaping up your shoulders you will cause them to appear ‘wider’ which is a great thing because the wider we shape our shoulders and upper back the smaller our waist and hips appear. Having a great body is 80% hard work, 10% genetics and 10% optical illusion 😉

Here are 5 exercises we all must do to get sculpted shoulders, this goes for men and women since these exercises are not gender specific. Actually NO exercises are gender specific and the sooner ladies learn this, the sooner they will shape up as well and as quickly as the men at the gym. Here goes…

Shoulder Shape-Up:

1- Lateral Raises. This exercise really helps to add width and size to your shoulders and is a MUST if you want your shoulders to pop, which trust me, you do.

Dumbbell lateral raise

Lateral Raises.

Stand with your dumbbells in front of your thighs and your elbows slightly bent. Bend your hips forward and slightly bend your knees. Raise your arms up to the side until they are at shoulder height, keeping your elbows at or above your wrists level. Slowly lower and repeat. Try for 3 sets of 15 and once that gets easy take it down to 3 sets of 8 with a heavier weight and work your way back up to 3 sets of 15.

2- Seated Shoulder Press. This exercise works all 3 muscles that make up your shoulders and also hits your biceps and triceps by default, which is not a bad thing at all.

Set an adjustable incline bench to 90 degrees and have a seat, being sure that your back is pressed against the bench. Grab one dumbbell in each hand and raise them up with your elbows at your side and pointed downward. From this position drive the dumbbells up over your head with a slight arc until your elbows are fully extended. Be sure your head and neck are straight forward not looking up or down. Without tapping the weights together and without locking your elbows, slowly bring the weights down to starting position and repeat with 3 sets of 15.

3- Dumbbell Front Raise. This exercise is a lot harder then it seems kind of like the lateral raise, so be sure you can lift the weight you choose for 15 reps. This is another great exercise to get your shoulders to ‘pop’.

Start by holding a pair of dumbbells in front of your thighs, keeping your torso straight and your palms in. Keeping your torso stable lift the left dumbbell in front of you, keeping a slight bend in your elbow and your palms facing down. Raise your arm until it is parallel to the floor, pause at the top of the movement and slowly lower your arm back down. Switch sides and repeat on each side for 15 reps, 3 times. You can also do both arms at once if you so desire.

4- Upright Row. This is another exercise that can be done with one arm at a time or simultaneously. I recommend starting with one arm to get the hang and then take it from there. This has become one of my favorite should exercises lately.

Grab your dumbbells and start by standing with them in front of your thighs with your elbows and knees slightly bent. Use your shoulders to lift the dumbbell, keeping it close to your body as you raise it up until it is almost in line with your chin. Your elbows should be higher than your forearms. Lower the dumbbells back to their starting position and repeat for 3 sets of 15.

5- Dumbbell Raise. This is a simple exercise, easy to execute and effective. Be sure to keep your elbows in while executing this raise.

Start with a dumbbell in each hand, with your arms next to you at your sides, slight bend in your elbows and your back straight. Using your shoulders, lift the dumbbells up the side of your body until they are almost in line with your chin, keeping your elbows higher than your forearms. Lower the dumbbells back to starting position and repeat 15 times for 3 sets.


All Of This Exercises Can Be Done With 1 Set Of Dumbbells.


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