Friday, December 9, 2011

Effective Shoulder Exercises To Get Your Arms Looking Good In That Tank Top

Shoulder exercises that build muscle mass are needed if you want to look good walking in a tanktop. Your shoulders are the connecting point for your arms, neck, chest, and back. Your upper body is really going to suffer if your shoulders are not in tip top shape.

Choose 3-5 exercises and do 6-8 reps for bulk 12-15 for lean muscle.

Straight Arm Front Raises

    You can do both the straight arm front raises and the lateral raises below with a cable at the gym. If you are at home, working with dumbbells or resistance bancds are great too. I will piecture the cable below and the dumbells for the lateral rasies just to give you an idea for both. With your hand by your side and cable in hand, keep your arm straight. Lift your whole arms up to shoulder height, then lower back down.
shoulder exercises, cable front raises shoulder exercises, cable front raises

Straight Arm Side Raises

    Same as above, only now you are lifting your arms to your sides.
shoulder exercises, dumbbell lateral raises shoulder exercises, dumbbell lateral raises

Upright Rows

    Start with your arms straight down in front of you. Lift your arms straight up so that your elbows kick out to the sides. Your elbows should go higher than your shoulders in this exercise.
shoulder exercises, dumbbell upright row shoulder exercises, dumbbell upright row

Shoulder Press

    You can do this exercise standing up, sitting on a bench, or you can even do it on the press machine at the gym. I will describe how to do this with dumbells in hand. Lift your arms and bend your elbows so your weights are next to your ears and your palms are facing forward. Press your arms straight up and then bring them back down.
shoulder exercises, dumbbell shoulder press, shoulder press shoulder exercises, dumbbell shoulder press, shoulder press

Arnold Press

    This is Arnold's version of the press. Sitting on a bench or standing up, hold two dumbbells in hand. Use an underhand grip. Bend your elbows so that your arms are facing inward. While pressing the dumbbells, slowly rotate your hands so that your thumbs face inward towards each other. Then return to the starting position by rotating back.
shoulder exercises, arnold press, dumbbell shoulder press, shoulder press shoulder exercises, arnold press, dumbbell shoulder press, shoulder press

Seated Military Press

Sitting on a bench, grasp a barbell in hand and bend at the elbows so that your palms are facing away from your body. Press the barbell upwards until your arms are straight, and then return to the starting position. Do not lean back while doing this exercise. Keep your back straight at all times. If you are leaning back, then you need a lighter weight.
shoulder exercises, seated military shoulder, military shoulder press shoulder exercises, seated military shoulder, military shoulder press

Lying Rear Lateral Raise

    This exercise will work your deltoids a bit more. Laying on a slightly raised bench bench (pictures below) or leaning forward on a chair with your back straight, hold dumbells in hand with palm facing down. Raise you arms to the side until your elbows reach shoulder height. Make sure not to bend your wrists and lift from the shoulders. Do not use momentum to swing the dumbbells.
shoulder exercises, lying rear lateral raise shoulder exercises, lying rear lateral raise

Shoulder Shrugs

    You can do this exercise with dumbbells, a barbell or a smith machine. I have pictured the smith machine below. With your hands at your in front of you waist high, hold the smith machine bar. Lift your shoulders towards your ears and then lower them.
shoulder exercises, smith machine shrugs shoulder exercises, smith machine shrugs
Posted by at

No comments:

Post a Comment

Subscribe to: Post Comments (Atom)