Shoulder muscle exercise eight movements

If you want to have a broad, strong shoulders, you should do more exercises that can effectively exercise the shoulder muscles. Strong and developed shoulder muscles can better support the various movements of the upper limbs and the effective exercise of the pectoral and back muscles. The following will teach you the shoulder muscle exercise 8 movements.

Dumbbell alternate supination

Two feet open, shoulder width, two hands holding dumbbells bent elbow in front of the body, one arm in turn up. Note that when you lift the arms straight when inhaling, the body remains straight, chest and abdomen, and then exhale and then put down to restore, so alternating up and down, do not move too fast.

Dumbbell front raises

The two feet are open, shoulder-width apart, holding dumbbells in both hands in front of the body, arms straight, fists and eyes opposite. Then lift the dumbbell with one arm and continue to lift it from the front of the body to the top of the head via the front planche. Note that when the arms are raised, breathe in and put down when restored, the body should be kept straight, and the shoulders should be exerted when the arms are straightened.

Dumbbell side planks

Both feet open, shoulder-width apart, both hands holding dumbbells in front of the body, arms straight, fist eyes forward. Shoulder force during the movement, both arms straight to the sides flat to shoulder height. Note that when the side planks should be inhaled through the nose, the speed should be slightly slower, and when put down to exhale through the mouth.

Dumbbell side raises

Both feet open, shoulder-width apart, both hands holding dumbbells in front of the body, arms straight, fist eyes forward. The movement is powered by the shoulders, both arms straight to the sides flat and then continue to the top of the head. Note that during the movement of the two arms are always straight, after lifting a short pause, shoulders and chest to tighten, and then in accordance with the original route to restore.

Dumbbell deadlift

Lie on your back on a bench with your legs bent, feet apart and touching the ground, both arms straight at the side of the body, holding a dumbbell in each hand, then both arms straight arm force the dumbbell up to the chest until both arms are perpendicular to the body. Note that this action up when breathing in, restore when breathing out.

The barbell back neck push-up

Stand with your feet apart, hold the barbell with both arms bent at the elbows and place the barbell on your shoulders behind your neck, lift the barbell with both arms straight up, put it down, restore it and repeat the exercise. Note that holding the barbell should be a wide grip, when lifting the barbell hands should be straight and shoulders to force.

Barbell Front Raise

Both feet open, shoulder-width apart, both hands hold the barbell in front of the body, arms straight, fist eyes relative, then both hands simultaneously lift the barbell from the front of the body through the front planks continue to lift upward to the top of the head. Note that when the arms are raised, breathe in and put down when restoring, and when the arms are straightened, the shoulders should be exerted.

Kettlebell lift

Stand with your feet apart, both sides straight down on the side of your body, hold a kettlebell in each hand, then bend your elbows and lift your arms sideways, drop your forearms, lift your upper arms upwards as much as possible, stop for a moment and then slowly put them down. Note that when pulling up deeply inhale and exhale when putting down.