You can grow wider shoulder bones
The magnificent seven for broad shoulders
Whether for your girlfriend, during sport or at work - a man needs a broad shoulder, and not just in a figurative sense. However, shoulder training threatens to quickly become monotonous. Bodybuilding champion, Qi² ambassador and baking artist Steven Todd shows you a workout that combines shoulder classics with creative variations.
Incline Front Raise (3 sets, 12 reps)
"Piece of Shit" may well be thought by some advanced players. The cool thing about the exercise, however, is that you only have to cover half the distance on the way to the goal. Adjust the weight bench at an angle, lie down and off you go. It doesn't matter whether you do the exercise with a dumbbell or a barbell. The barbell has the advantage that you don't become asynchronous. Arms straight and up until your straight arms and chest are at about a 90-degree angle.
Also nice: the Superman version. You do the exercise lying on your stomach. Here, too, the path to success is damn short, means about 30 centimeters.
Bent Over Lateral Raises (3 sets, 12 reps)
Old is not always ineffective. Arnie trained like this before. You perform this exercise with your back bent, straight (!) And your knees slightly bent. The dumbbells are lifted to one side. The arms are not straight, but also slightly angled. Nice side effect: the neck is also trained here.
Sitting and standing lateral raises (4 sets, 12 repetitions and more)
We stick to the lateral raise. When sitting sideways, the back remains straight. One source of error: the arm is bent too much. Try to keep it almost straight. Better a little less weight, but a clean design. This also means that you don't lift too high. Does not go above shoulder height. The same goes for the standing lateral raise.
By the way: If you notice that you need your upper body to lift the weight, it is too heavy. Clearly means for you to go down with the weight.
Military Press (4 sets, 8-12 reps)
The Military Press, or standing shoulder press, is a bit like Sharon Stone among shoulder exercises. Not fresh as a dew, but still pretty sexy. Here's how it works: Feet about shoulder-width apart, the barbell rests on the heels of your hands at the height of your shoulders. Now push the dumbbell straight up and slowly lower it again. You lean your head back slightly. Otherwise you will have problems pushing the bar past your face - of course! Try to keep your core as stable as possible. To do this, you tighten your buttocks and abdominal muscles.
Upright row (4 sets, 10 reps)
Stable stand, straight back and off you go! The hands grip the barbell relatively close together. Then pull the dumbbell to about chin height. The elbows are raised as far as possible. The biceps also get a little pimp here.
One-armed lateral raise on the cable (3 sets, 15 reps)
Now the cable pull also comes into play. You stand to the side of the device and lift a slightly bent arm upwards past your body. When returning to the starting position, do not let the weight off completely. Your shoulder muscles are trained in isolation, with a focus on the middle fibers.
Cable Lateral Raises (3 sets, 15 reps)
The bent sideways raise demands your coordination and concentration. Feet on the machine, one hand holding on to the cable pull. Your body is at a 45 to 60 degree angle to the floor. The other hand does the exercise. The advantage: There are no auxiliary muscles here to support you. There is fire on the muscles.
These are the magnificent seven for your shoulders. If you train with these exercises, you can already start buying your t-shirts a new size bigger. Guaranteed!
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