Dumbbell high pull muscles worked8/30/2023 Standing with feet shoulder-width apart, hinge forward at the hips to a 45-degree angle, keeping a slight bend in the knees. The reverse fly is as much a back exercise as a shoulder exercise, but it can strengthen the lower muscles of the shoulder group and help support and protect your entire shoulder while also helping you build up that coveted V-shape. Muscles targeted: Posterior deltoid, trapezius, and rhomboids “If you rotate your hands, raising your pinkies slightly higher than your thumbs, you’ll feel more activation in the lateral deltoid muscle,” says Gretchen. Repeat.Ī note on form: Remember to brace the core, keep feet hip-distance apart, and pull your shoulders back and down. Once the arms are parallel to the floor (about even with your shoulder), bring the weight back down slowly with control. Begin lifting the weights up and out to your sides. Begin standing with your feet about hip-distance apart and a dumbbell in each hand, palms facing in toward the body alongside the thighs with a slight bend in the elbow. Muscles targeted: Medial/middle deltoid, rotator cuff, and trapeziusĪgain, use light weights for this exercise. ” wrists should remain neutral, not bent.” Lateral delt raise “Avoid using momentum, and take your time on the way up and down,” recommends Gretchen. Holding a dumbbell in each hand, palms facing back - horizontal to the thighs - slowly raise your arms out in front of you until they are parallel to the floor, maintaining a small bend in the elbow. With light weights, begin this exercise by standing with your feet about hip-distance apart. Muscles targeted: Anterior deltoid, medial/middle deltoid, and trapezius Once your shoulders are fit and used to the weight, you can add on the pounds and make this a low-rep, high-return muscle builder, but start lighter to stay safe. “Lower the weights only to your shoulders.” “Avoid arching your back by keeping the abdomen braced, glutes contracted during the press, and tipping the pelvis inward slightly,” says Gretchen. Press up and bring the dumbbells together over your head, then slowly lower back to starting position. With a dumbbell in each hand and holding the weights at the shoulders with an overhand grip, start with your feet hip-distance apart, keeping the back straight. This exercise can be done standing or seated. Muscles targeted: Deltoid (anterior, medial, and posterior) and trapezius Keep weight to a minimal amount, higher reps, and minimal rest time, around 30 seconds, to get your shoulder routine off to a great start. Using a machine, cable, or bands, if necessary, is a great way to keep the overall load minimal while forcing large amounts of blood into your shoulders, which is key to muscle growth. If you truly want to build 3D shoulders, you should start shoulder training by performing three sets of higher reps with lower rest times to pre-fatigue your shoulders. All too often, we prioritize the front and lateral deltoid heads while neglecting the posterior deltoid heads.
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