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Shoulder Exercises
| SHOULDER PRESSES: This is
a compound
movement. It
involves the front deltoid and triceps muscles. These can be done with
a
barbell or with dumbbells. They can be performed while standing or
sitting.
Grab the bar with a medium to wide grip and bring it to shoulder level.
Press
the bar up to the top, then lower back to shoulder level. Do not jerk
or bounce
the bar. Do not use a lot of body motion. Use a smooth controlled
motion and
make the deltoids do the work.
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| SIDE LATERAL RAISE: This
is an isolation
movement. It
works the side deltoid muscles. Stand with a dumbbell in each hand,
arms
extended, elbows slightly bent with the palms facing each other. Raise
the
dumbbells out to the sides until the arms are parallel with the floor.
Lower
and repeat. |
| REAR LATERAL RAISE: This
is an isolation
movement. It
works the rear deltoid muscle. Stand with a dumbbell in each hand, arms
extended,
elbows slightly bent with the palms facing the body. Bend slightly at
the knees
and bend at about a forty five degree angle at the waist. Extend the
dumbbell
out to the sides. Concentrate on making the rear deltoid muscle do the
work. |
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