Bodybuilding exercises for Shoulders-2


Rowing chin
Purpose of the exercise
This exercise of bodybuilding called vertical draw at the bar solicits the muscles of the shoulders and indirectly the trapezes. Better known as rowing chin, it is not practiced in gym. Yet it is a very complete basic movement that in addition to well muscling shoulders and trapezes can also be useful to balance the work of the pecs, since it is the antagonistic movement par excellence dips. One can do the rowing chin with a tight or wide grip, but also with the dumbbells.
Targeted muscles
It requires mainly the middle and posterior bundle of the deltoid but also the trapezius, biceps and forearm.
Execution of the exercise
Standing, knees bent, take the bar shoulder width apart, elbows pointed outward. Bring the bar to the chin or nose if you can. Brake the descent without straining your arms completely to keep the shoulders and trapezes under tension. For the material, alternate straight and angled EZ bar.
Breathing
Inhale while climbing the bar.
Safety instructions
Remember to bend your knees slightly during exercise to avoid using your lower back. Prefer wide grip if you have wrist pain.
variants
The exercise can be performed with a wide or tight grip. It is possible to use dumbbells or cast iron washers if you do not have a bar.
 Lateral elevations
Purpose of the exercise
This weight training solicits the shoulders, especially the side beam, the one that gives the shoulder width. It is an exercise of insulation which makes it possible better to touch a part of the deltoid. One can work the front of the shoulders with front elevations or the back with the dumbbell bird.
Targeted muscles
It requires especially the lateral bundle of the deltoid but also indirectly the trapezius especially if you raise your arms higher than the horizontal. Indeed, the deltoid rises up to the horizontal until the humerus abuts on the acromion of the scapula. The trapeze then comes into action to tilt the shoulder blade and complete the movement.
Execution of the exercise
Standing or sitting on a bench, bend your elbows slightly and mount both arms at the same time to the horizontal, breaking your wrist. Keep your back straight and your head still. Go back down slowly.
It is advisable to vary the starting position because it is possible to start the movement with the dumbbells on the side, behind the back or in front of the thighs. These variants make it possible to solicit all the beams of the lateral portion of the deltoid.
Breathing
Inhale while riding the dumbbells.
Safety instructions
The sitting version allows you to work more strictly. If you are standing up, consider flexing your knees slightly during exercise to avoid using your lower back.
As with dumbbell training, work preferably with both arms for balance.
variants
 Front elevations to dumbbells
This weight training is also an exercise in isolation that solicits the front of the shoulders but also the top of the pectoral (clavicular bundle). Prefer the dips that will be much more profitable in muscle gains.
 Side elevations to cables
In the weight room, you can use a low pulley to perform this exercise. Unlike dumbbells, the cable maintains tension throughout the entire movement. If the cable passes in front of you it is the former deltoid which will be more solicited, if it passes behind you it will be the posterior deltoid.
 Side elevations bust leaning forward
Standing or sitting, this exercise works more behind the shoulders but also trapezius and rhomboid. It is also feasible to cables.
Bird on incline bench
Purpose of the exercise
This weight training solicits the shoulders, especially the posterior beam. It is an isolation exercise that allows to better isolate this part of the deltoid often at the trail compared to the front of the shoulder.
Targeted muscles
It mainly solicits the posterior fascicle of the deltoid but also indirectly the trapezius and rhomboid.
Execution of the exercise
Choose a fairly light weight and lie on a bench inclined 30 to 45 ° C. Break your wrist and bend your elbows slightly upwards, trying to get a good grip in the high position.
Breathing
Inhale while riding the dumbbells. Breathing is difficult because the rib cage is crushed by the bench.
Safety instructions
The sitting version allows you to work more strictly. If you work standing up, keep your back straight. You can also work one arm at a time, the other serving as support on the bench as rowing dumbbell for the back, it avoids solicitation of the lower back in static.

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