Shoulder workouts are often done in conjunction with muscle groups such as the back or biceps. For maximum development, take the shoulder work out on a separate training day and make it as intense as possible.
Instructions
Step 1
Start your shoulder workout with a gentle warm-up. Stand directly in front of the mirror, then swing the mill with both hands in turn, gradually accelerating your pace, for two to three minutes.
Step 2
Use dumbbell curls in front of you. Pick up two medium-weight dumbbells and stand in front of the mirror straight. Raise the dumbbells in front of you to eye level, slightly bending your elbows if necessary. The slower you do this exercise, the faster you will get an increase in muscle mass.
Step 3
Do dumbbell raises across the sides. Stand on slightly bent legs and lean forward slightly. With a sharp swinging motion, lift the dumbbells across the sides to shoulder level, then lower them without touching the hips at the final point. It is necessary to keep the shoulders in a state of tension at all times. If it is difficult for you to perform the exercise on straight arms, bend them slightly at the elbows.
Step 4
Use the same stance as in the previous exercise. Lean forward a little deeper so that the angle between the line of the body and the floor is between one hundred and one hundred and ten degrees. Move the dumbbells across the sides, this time bringing them behind your back as far as possible.
Step 5
Go to the barbell. Place it on your shoulders, then lift it up, straightening your arms, and slowly lower it behind your neck until it touches the back of your head. Do not put it on your shoulders, your deltas should be in tension all the time. To reduce the load on the back during this exercise, it is optimal to use a gymnastic belt.
Step 6
Finish the workout by lifting the dumbbells above you. To do this, sit on a flat bench and place dumbbells on your shoulders. Slowly raise the shells above you, controlling their movement throughout the entire path. Remember to keep your back perfectly straight while doing this exercise.
