Women's Health

The results in 1-2-3: Shoulder training


There are times in life when the order in which we do things doesn’t matter. I mean, who really cares to go to a restaurant and have the cheesecake before the cheesesteak? Live a little!

On the other hand, there are times when order is paramount. Don’t drop your friends (or worse, your date) and rush to the bathroom just before the check hits the table. It’s a stupid move!

Workouts tend to be one of those times when the order in which you do things isn’t a black and white situation. . . but can make a positive difference in some cases.

Take the next shoulder session. We designed it so you do your heaviest compound dumbbell exercises first, followed by two dumbbell lifts, and finish with two cable machine favorites.

The “why” is simple: by using this particular model, you’ll tackle the hardest part of your training right off the bat when you have the most energy to give, then move on to dumbbells – still challenging but less so than dumbbells – and finally finish on the machines, where you’ll use lighter weight as you do the last remaining reps you need to give before you’re spent.

It’s an arrangement that helps you pace yourself, meaning you can put in maximum effort at every stop along the way. You’ll give your deltoids their boost and quench your thirst for results – a win-win no matter what fitness goals you have on the menu.

The results of shoulder training 1-2-3

Use light weight for the first set of the seated dumbbell press as a warm-up, then add enough weight to the barbell to reach muscle fatigue in eight to 10 reps for subsequent sets.

Rest one to two minutes between your sets of presses and vertical rows, 60 to 90 seconds between sets for each of the dumbbell exercises, and 30 to 60 seconds between sets of machine movements.

Fashion Exercise Sets Representatives
Dumbbell Seated dumbbell press 4 8-10
Dumbbell vertical row 4 8-10
Dumbbell Leaning Lateral Raises 4 10-12 (per arm)
Dumbbell Picture 8 4 10-12
Machine Lateral elevation of the bent cable 4 10-12
Machine Rope face pull 4 10-12

Exercises

Seated dumbbell press

Sit up straight in a dumbbell press station, keeping your lower back slightly arched and your feet flat on the floor. Grasp the bar outside shoulder-width apart with a palm-forward grip, elbows pointing down and out. Carefully untie the bar and hold it at shoulder level. In a smooth, hard motion, press the bar straight up just before the elbow lockout. Squeeze and then lower the bar under control to a point just level with your upper chest and collarbone.

Point: Not all gyms come with a traditional dumbbell press station, but you can create one yourself with an adjustable bench or lower back bench placed inside a power rack. It’s actually better if you don’t have a spotter handy as you can set the safeties in the rack to give you an “out” option if you fail during your set. (A Smith machine is also a good alternative if you don’t have a spotter.)

vertical row

With your feet shoulder-width apart, stand upright holding a barbell in front of your thighs with a wide, pronated (pronated) grip. Maintain a slight bend in your knees and keep your head straight and abs tight as you flex your shoulders and pull the bar up toward your chin, bringing your elbows up and out to the sides. Hold the top for a beat, then slowly lower the bar along the same path.

Point: The idea with this row is to keep the bar close to your body throughout the movement, as if you were dragging it up your body – allowing the bar to drift in front of you changes the angle of the pull and reduces the drag. involvement of the anterior and lateral deltoids. Remember to keep your core tight, the natural arch of your lower spine intact, and raise your elbows high and pointing up in the top position.

Leaning Lateral Raises

Hold a dumbbell in one hand and place your free hand on a stationary object, such as a column, machine, or electrical rack. Bring your feet together and step away from that object so that you are supporting yourself with that arm and your body is at about a 45 degree angle to the floor. With your abs tight, chest up, shoulders back, and an overhand grip (palm down) on the dumbbell, lift the weight up and toward your side in a wide arc, keeping your elbow and hand moving together in the same plane. Stop when your arm is parallel to the floor, momentarily hold this maximum contraction position while flexing your mid-delt, then slowly lower the dumbbell along the same path to a point just before your arm becomes perpendicular to the floor. floor.

Point: By making sure to stop the descent of your working arm just before it is directly perpendicular to the floor, you will maintain tension on the deltoid instead of letting it loosen and relax between reps. Letting the delt relax reduces the overall intensity of the set, which means less benefit for muscle building.

Picture 8

Start in an athletic “ready” position with your feet hip-width apart, a slight bend in the knees, and your core and glutes tight, holding a dumbbell in both hands. Extend your arms straight out in front of you and slowly draw a figure-8 pattern with the dumbbell — as wide as you can without rocking your torso — with a figure-8 equaling one rep.

Point: As described here, you do the exercise with just one dumbbell, but you can increase the intensity by using two dumbbells instead. For this variation, hold a dumbbell in each hand, extend your arms with your palms facing each other, press the weights together in front of your body, then do the figure 8 pattern simultaneously with both without leaving the edges of the dumbbell separated from each other. .

Lateral elevation of the bent cable

With a D-handle in one hand, stand to the side of a lower cable pulley. Place your non-working hand on your hip for balance. With your chest up, back flat, and knees slightly bent, bend your hips until your torso is roughly parallel to the floor. Let the working arm hang directly below you with your elbow slightly bent, and forcefully lift the cable up and toward your side until your arm is parallel to the floor. Press then slowly return to starting position without letting the weight stack touch the floor, and repeat.

Point: Keep in mind that the target of this move—the back head of your three-headed deltoid (shoulder) muscle—is relatively small. So be sure to err on the lighter side with your weight selection, which helps you stay focused on the posterior delt head without involving upper back muscles.

Rope face pull

Place a rope clip on an upper cable pulley, stand in front of the pulley and grasp each end of the rope with an overhand grip so that your palms face each other, raising your elbows up to shoulder level and on the coast. To begin, lean back so that your body forms a 45 degree angle with the floor and, keeping your elbows elevated, pull the rope toward your face until your hands are alongside your ears. Squeeze and then return to the start, without letting the weight stack touch the floor between reps.

Point: The key is to make sure you select a weight that is heavy enough that can counterbalance you when leaning back, but manageable enough that you can perform 10-12 reps – this may take a bit of careful trial and error to determine the amount you owe balance. You can also try this move by using a pull-up station and placing one knee on the seat to help provide balance and an anchor point.

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