Here we go again on shoulders. For beginners, or serious bodybuilders, everyone wants to fill out their clothes better, without those shoulder pads that are out of fashion anyways. In my last article I dealt with presses and now (as you can see from the title) I'll be talking about raises.
Raises work the deltoids and are a great compliment to presses when you want to build up your shoulders. Raises incorporate the element of isolation, meaning you may want to use a little less weight than you are used to using ? don?t worry, you?ll still get good results. Each of these exercises works a different part of the deltoids; front, side and back.
Front Dumbbell Raises:
In standing position, hold a dumbbell at each side with your palms turned towards your body. Raise one dumbbell up, using a sweeping motion, until it is over your head. Lower to starting position while you sweep the other dumbbell up. Repeat.
Very simple but very effective exercise for the front deltoids.
Standing Dumbbell Lateral Raises:
Grab a dumbbell in each hand and stand bent forward slightly and hold out the dumbbells at arms length. Lift both dumbbells outward, to either side and then turn your wrists gently (sort of a pouring motion). Lift the dumbbells slowly to just a little above shoulder level, then lower them slowly and repeat, Remember to use your muscles to move the weights in this exercise, not the momentum of the weights.
Bent-Over Raises (Lateral):
While standing, hold a dumbbell in each hand and bend forward 45 degrees. The dumbbells should be hanging at arm's length and your palms facing each other. Staying in this position, lift the dumbbells out to your sides. Slowly return to your beginning position and repeat.
Whew! These exercises will be a little challenging if you haven?t done any shoulder workouts before, but they will get results for you, guaranteed. Well, you?ve got some work ahead of you and as for myself; I?m off to the gym! Until next time!
Raises work the deltoids and are a great compliment to presses when you want to build up your shoulders. Raises incorporate the element of isolation, meaning you may want to use a little less weight than you are used to using ? don?t worry, you?ll still get good results. Each of these exercises works a different part of the deltoids; front, side and back.
Front Dumbbell Raises:
In standing position, hold a dumbbell at each side with your palms turned towards your body. Raise one dumbbell up, using a sweeping motion, until it is over your head. Lower to starting position while you sweep the other dumbbell up. Repeat.
Very simple but very effective exercise for the front deltoids.
Standing Dumbbell Lateral Raises:
Grab a dumbbell in each hand and stand bent forward slightly and hold out the dumbbells at arms length. Lift both dumbbells outward, to either side and then turn your wrists gently (sort of a pouring motion). Lift the dumbbells slowly to just a little above shoulder level, then lower them slowly and repeat, Remember to use your muscles to move the weights in this exercise, not the momentum of the weights.
Bent-Over Raises (Lateral):
While standing, hold a dumbbell in each hand and bend forward 45 degrees. The dumbbells should be hanging at arm's length and your palms facing each other. Staying in this position, lift the dumbbells out to your sides. Slowly return to your beginning position and repeat.
Whew! These exercises will be a little challenging if you haven?t done any shoulder workouts before, but they will get results for you, guaranteed. Well, you?ve got some work ahead of you and as for myself; I?m off to the gym! Until next time!
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