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Archive for the ‘SHOULDERS’ Category

Dumbbell Front Raise:


THIS WORKOUT WILL HELP BRING OUT THE FRONT PART OF YOUR SHOULDERS

1-Stand straight head up shoulder back. Hold one dumbbell with each hand in front of your thighs, palms facing your body.

2-Raise the dumbbells forward in front of you and slightly squeeze inwards. When raising the dumbbells make sure to raise them at shoulder level not higher use gravity on the way down by going slowly with this workout.

3-Keep your arms extended throughout but bent slightly and make sure you breathe.

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Bent-Over Deltoid Raise:

IF YOU WANNA BUILD THE SHOULDER MUSCLES BACK THERE THIS IS THE WORKOUT

1-Sit on one end of a flat bench and lean forward with your chest close to your knees. Grab a dumbbell in each hand palms facing each other.

2- Keep your back straight and head up. Maintain this position to help keep the right form. Let your arms hang down at your side, then raise them up squeezing the rear muscles in your back and shoulders. Your arms should be parallel to the ground after you have raised them.

3-This may feel awkward at first but this workout is an excellent way to build muscles in the rear deltoid muscle. The key is holding the dumbbells up for 1/2 a second when raising.

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Seated Shoulder Press:

THIS IS THE KING OF SHOULDER WORKOUTS ALSO CALLED THE BENCH PRESS OF SHOULDERS

1-Sit on a flat bench with back support and hold two dumbbells at shoulder level, palms facing out.

2-Push the dumbbells straight up until your elbows come close to locking and slowly lower them back down. You should feel the pump in your shoulders.

3-When doing this workout do not come down too low the dumbbells should come down a little bit higher than your shoulders. Don’t forget to breathe!

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Standing Dumbbell Press:

THIS IS A GREAT WAY TO GET A CRAZY PUMP IN YOUR SHOULDERS WHILE STRENGTHEN YOUR WHOLE BODY

1-Standing upright, grab a dumbbell in each hand palms facing out. Bring the dumbbells up to shoulder height.

2 -Keeping your body steady, press the dumbbells up over your head not letting the dumbbells touch each other but close enough where you feel the squeeze.

3-Lower the weight back down to shoulders level. Make sure you breathe!

NFM

Dumbbell Lateral Raise:

PROBABLY THE MOST IMPORTANT WORKOUT FOR YOUR SHOULDERS

1-Stand back straight holding one dumbbell with each hand palms facing each other. Bend your knees slightly get a good balance.

2-Raise the dumbbells up to your sides until the dumbbells are at the height of your shoulders not higher. Keep your elbows rigid but not locked while doing this workout. Bring them back down very slowly negatives for this workout is key.

3- Exhale on the way up and inhale on the way down stay focused throughout.

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