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How To Get Bigger, Broader Shoulders

 

 

Having a big set of shoulders can actually make you look wider than you actually are. They are the finishing touch in creating a good  V taper. In my many years of being in gyms I have seen them being trained incorrectly countless times.

These are some of my favourite exercises you can incorporate in to your work out plan.

 

Barbell Shoulder Press

Grab a barbell and hold it at shoulder height with palms facing forwards. Set your feet shoulder width apart and slightly bend your knees to inititate the move. Push up with your legs to explosively press the barbell straight above your head. Return under control to the start position. This is a great exercise to do as it works your whole body. They are really good for strengthening your core and increasing overall strength due to the stability aspect of this movement.

 

Lateral Raise

Take a set of dumbbells and stand with them by your sides, palms facing your body. Keeping your upper body still, lift the dumbbells out to your side with a slight bend at your elbows. Lift until your arms are parallel to the floor then slowly lower to the start position. Do NOT be tempted to swing them as with this particular exercise, you can easily get in to a pattern of doing so.

Face Pull

Attach a rope handle to the top pulley of a cable station Grasp an end in each hand with palms facing each other. Step back to place tension on the cable. Pull the handles to your forehead so your palms face your ears and your upper back is fully contracted. Again, do not tempted to use huge amounts of weight. They key to this exercise it allowing the muscle to full contract.

Front Raises

Using a set of dumbbells let them hang at arm’s length next to your sides, with your palms facing each other. Bend your elbows just slightly and hold them that way. Raise your arms straight in front of you until they’re parallel to the floor and perpendicular to your torso. The dumbbells should be at shoulder level and the thumb sides of your hands should be facing up. Pause, then slowly lower the dumbbells back to the starting position.  You can also do this moment on a cable station if you wish.

Bent-Over Lateral Raise

Stand with your feet hip-width apart holding dumbbells in both hands at your sides. Bend at your waist and slightly bend your knees to lean over until your torso is nearly parallel the ground similar to the Barbell Bent-Over Row. Your arms should hang below your shoulders with your elbows slightly bent. With your core tight and back flat.

Raise the dumbbells to the sides until your elbows are in line with your shoulders. Your little finger should be slightly higher than your thumb as if you were pouring liquid out of the dumbbell. Lower the dumbbells in control to the starting position and repeat

 

 

 

2018-04-18T11:39:54+00:00 March 21st, 2018|