If you have been dreaming about getting shoulders like Ashwani Duhan, it is high time to do what he does to get them. Of course, muscular strong shoulders are important for turning heads both yours and others’. Also, it is said for a reason that strong shoulders can bear any responsibility well. The simple yet effective workouts define your shoulder muscles and give you that broad bulge needed for overall fitness.
If you are beginner in lifting, targeted shoulder workout has the potential of giving you quick gains. Your physique will transform sooner than you have thought. The three deltoid muscles get worked up better and earlier than bigger ones in the body, hence, a workout plan for them works wonders as a start-up for building your physique. But to do so it is important to focus on quality than quantity. Here, Ashwani Duhan does those indispensable shoulder muscle strengthening workouts for you.
These four essential and effective exercises totally depend on your hand-lifting weights, body postures and directional raises.
Shoulder Workout Techniques with Dumbbells
Dumbbells are classical weight training devices and never go out of power, their value further adds on because of the lifting movement rendered on the shoulder muscles here. 4 to 5 sets of each exercise with 10-12 repetitions would give the targeted kick to your shoulder muscles here.
Ashwani held the dumbbell in each hand, sat on a bench with back support and placed the dumbbells on top of his thighs. He then raised the dumbbells to shoulder level using his thighs. It is important to rotate one’s wrists to make the palms of hands face forward. This is where one starts. Further, exhale and push the dumbbells up till they reach the top. Then after a brief pause at the top contracted position, bring the weights back down, slowly while inhaling. This makes one set.
Lateral Raise
He picked up dumbbells and stood with a straight torso and the dumbbells by his side at arms length with the palms of the hands facing him. This is the starting position. When you do it, keep the torso in a stationery position and lift the dumbbells to your side, bending a little on the elbow and the hands with slight tilt forward (as if pouring water in a glass). While exhaling, keep going up till your arms are parallel to the ground. Take a brief pause at the top. Bring the dumbbells down slowly to the starting position while inhaling.
Rear Delt
Ashwani picked up a couple of dumbbells and stood with a straight torso and the dumbbells by his side at arms length with the palms of the hands facing him. This is the starting position. While doing so, Keep the torso in a stationary position, lift the dumbbells to your side with a slight bend on the elbow and the hands tilt a little forward as if pouring water. Keep going up till your arms are parallel to the ground. Exhale while doing so and pause for a second at the top. While inhaling, bring the dumbbells down slowly to the starting position.
Dumbbell Shrugs
The last in the series by Ashwani is the one which works on your traps. For doing it, stand straight with a dumbbells on each hand with palms facing your torso, arms extended on the sides. Now lift the dumbbells by using your shoulders, elevating them as high as possible while exhaling. When you reach the contracted position, hold for a second. The arms should be kept straight during the whole exercise. Do not use any other muscle other than shoulders which will move up and down. Lower the dumbbells down slowly to the original position.
| NAME |
SETS
|
REPS
|
|
Dumbbell Shoulder Press
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5
|
10
|
|
Lateral Raise
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4
|
12
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|
Rear Delt
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5
|
10
|
|
Dumbbell Shrugs
|
4
|
12
|
About The Author
He is Pune based athlete and a software engineer.
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