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Shoulder Workouts - Advanced Workout Routine #9 For
Big Deltoids
Advanced Shoulder
Workout #9
Exercise: Standing
Low Pulley Deltoid Raises
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set
Advice: Stand next to a cable pulley machine and reach across
your body to grab the handle of a low pulley cable attachment. Slowly
raise the pulley by bringing the weight up and across your body
as though you are trying to touch the ceiling with the back of you
hand. Bring the weight to a point to where your arm becomes parallel
to the floor and hold for a one-count. Return to the start position
and repeat for the desired amount of repetitions. Once finished
with that set, repeat on the opposite arm.
Exercise: Seated
Bent Over Rear Delt Raises
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set
Advice: Sit at the end of a flat bench and lean forward so
as to nearly touch your chest to your knees. Grasp a dumbbell in
each hand and let hang straight down. Focus your eyes on a spot
high on the wall in front of you which will assist in keeping your
back in a stable position throughout the movement. Next, simultaneously
raise the dumbbells up so as to try and touch the backs of your
hands to the ceiling. Once you reach the point of your arms becoming
parallel to the floor, stop and hold them there for a one-count.
Return to the start position and repeat for the desired amount of
repetitions.
Exercise: Cable
Seated Rear Lateral Raises
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set
Advice: Place a flat bench in the middle of a dual cable
pulley machine. Straddle the bench and grab the low cable pulley
attachments on each side. You will reach under the bench with your
left hand to grab the pulley attachment on the right side. Conversely,
you will reach under the bench with your right hand to grab the
pulley attachment on the left side. Once you have a good grip on
both pulley handles, slightly bend forward so as to nearly touch
your chest to the bench. Next, simultaneously raise the pulleys
in each hand so as to try and touch the ceiling with the backs of
your hands. Once your arms get to a point parallel to the floor,
stop and hold for a one-count and then return to the start position
and repeat for the desired amount of repetitions.
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