Description of Shoulder Workout
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bobbibrimhallswanson
Posts: 11
Do the follow sequence of exercises non-stop for ten reps each:
LATERAL RAISES- 10 (Palms Down)
CROSS OVERS- 10 (Palms Facing Away From You)
LATERAL RAISES
A safe and effective shoulder exercise with light weights or NO weights as well. Over 5 pounds dumbbells is not recommended for this exercise. Keep your knees slightly bent, shoulders back, and your chest high. Lift weights parallel to ground in a smooth controlled motion, Keep your palms facing the ground.
FOLLOW THE NEXT SIX EXERCISE WITHOUT STOPPING.....
LATERAL RAISES (thumbs up)
With your thumbs up, touching your hips with your palms facing away from you and raising your arms no higher than shoulder height.
LATERAL RAISES (Thumbs Up/ Down)-
Continue with side lateral raises. As you lift your arms upwards, Keep your thumbs up. Once your arms are shoulder height, turn your hands and make your thumbs point toward the floor.
Repeat for 10 times, always leading in the up and down direction with your thumbs.
FRONT RAISE (Thumbs Up)
Now for 10 more repetitions. time to work your front deltoids. Lift the dumbbells from your waist to shoulders height keeping your thumbs up.
CROSS OVER-
With your palms facing away from you and arms relaxed in front of your hips bring your arms up and over your head as if you were doing a jumping jack (without jumping) Cross your arms IN FRONT of your head and bring them back to your hips for 10 repetitions.
MILITARY PRESS
Place one foot ahead of the other as shown and knees slightly bent to reduce strain on your lower back. Exhale as you push the weights over your head for 10 final repetitions in the mega-shoulder pump workout... Slowly lower them to shoulder height and repeat.
Muscles used are shoulders and triceps (back of arm)
DUMBBELL EXERCISES
BICEPS CURLS
Place dumbbells or bar in hands with your palms facing upward. Use a complete range of motion and keep in smooth. Do not swing the weights. Nothing moves but your elbows.
Muscles used: biceps: (arms).
HAMMER CURLS
This is the same as a bicep curls except your palms are facing your hips. Alternate lifting each dumbbells like were running- "hip to lip". Use a complete range of motion and keep it smooth. Do not swing the weights.
TRICEPS EXTENSIONS- (BACK OF THE ARM)
With weights in hands, bring your hands overhead and lower the weight toward to back of your neck. Make certain your elbows remain in one place through movement- next to your ears! ... Repeat!!!
LATERAL RAISES- 10 (Palms Down)
CROSS OVERS- 10 (Palms Facing Away From You)
LATERAL RAISES
A safe and effective shoulder exercise with light weights or NO weights as well. Over 5 pounds dumbbells is not recommended for this exercise. Keep your knees slightly bent, shoulders back, and your chest high. Lift weights parallel to ground in a smooth controlled motion, Keep your palms facing the ground.
FOLLOW THE NEXT SIX EXERCISE WITHOUT STOPPING.....
LATERAL RAISES (thumbs up)
With your thumbs up, touching your hips with your palms facing away from you and raising your arms no higher than shoulder height.
LATERAL RAISES (Thumbs Up/ Down)-
Continue with side lateral raises. As you lift your arms upwards, Keep your thumbs up. Once your arms are shoulder height, turn your hands and make your thumbs point toward the floor.
Repeat for 10 times, always leading in the up and down direction with your thumbs.
FRONT RAISE (Thumbs Up)
Now for 10 more repetitions. time to work your front deltoids. Lift the dumbbells from your waist to shoulders height keeping your thumbs up.
CROSS OVER-
With your palms facing away from you and arms relaxed in front of your hips bring your arms up and over your head as if you were doing a jumping jack (without jumping) Cross your arms IN FRONT of your head and bring them back to your hips for 10 repetitions.
MILITARY PRESS
Place one foot ahead of the other as shown and knees slightly bent to reduce strain on your lower back. Exhale as you push the weights over your head for 10 final repetitions in the mega-shoulder pump workout... Slowly lower them to shoulder height and repeat.
Muscles used are shoulders and triceps (back of arm)
DUMBBELL EXERCISES
BICEPS CURLS
Place dumbbells or bar in hands with your palms facing upward. Use a complete range of motion and keep in smooth. Do not swing the weights. Nothing moves but your elbows.
Muscles used: biceps: (arms).
HAMMER CURLS
This is the same as a bicep curls except your palms are facing your hips. Alternate lifting each dumbbells like were running- "hip to lip". Use a complete range of motion and keep it smooth. Do not swing the weights.
TRICEPS EXTENSIONS- (BACK OF THE ARM)
With weights in hands, bring your hands overhead and lower the weight toward to back of your neck. Make certain your elbows remain in one place through movement- next to your ears! ... Repeat!!!
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Replies
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Thanks for this
its very helpful 0
