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Best shoulder exercises for mass

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A list of mass building shoulder exercises

Publié dans : Santé & Médecine
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Best shoulder exercises for mass

  1. 1.  Sit on a bench with a dumbbell in each hand, keeping good posture and a tight core with your palms facing forward  The starting position is with your arms at the height of our shoulders  Raise the dumbbells above our head by extending our arms  Bring your arms closer together at the top of the movement  Pause briefly at the top of the movement before lowering the weight to the starting position  This movement can also be performed on an incline bench Dumbbell Shoulder Press
  2. 2.  Set up on a bench with a barbell rack, gripping the bar a few inches outside shoulder width  Lift the bar off the rack and set up in the starting position at the height of your shoulders  Keep your core tight and maintain good posture  Raise the bar over your head by straightening your arms  Pause for a moment at the top of the movement before returning to the starting position Barbell Shoulder Press
  3. 3.  Stand with a straight back and a tight core, feet shoulder width apart  Take a dumbbell in your hand and lift it with a bent elbow to shoulder height  Push the dumbbell overhead until your arm is fully extended overhead  Lower the weight to the starting position  Repeat the movement for both arms One Arm Dumbbell Shoulder Press
  4. 4.  Stand with your feet shoulder width apart, core tight and your back straight  Take a dumbbell in each hand with an overhand grip  The starting position is with the weight at waist height with elbows very slightly bent  Raise your left arm until the weight is in line with your shoulder, keeping the arm straight  Pause briefly at the top of the movement, before lowering the weight to the starting position in a controlled manner  Repeat the movement with your right arm Front Raises
  5. 5.  Stand upright with a straight back and a tight core, with feet shoulder width apart and a slight bend in your knees  Hold a dumbbell in each hand with an overhand grip just in front of your thighs  Raise the weight either side of your ribs in a rowing motion, bending your elbows and moving them outwards  Lower the weight to the starting position and repeat the movement Dumbbell Raise
  6. 6.  Grab a dumbbell in each hand with an overhand grip, feet shoulder width apart and your core tight  Raise your left arm to shoulder height, keeping your arm straight  Pause briefly at the top of the movement before lower the weight in a controlled manner back to the starting position  Repeat with your right arm Front Dumbbell Raise
  7. 7.  The barbell should begin on the floor  With a straight back, bend your knees and grasp the bar with a double overhand grip  Keep your chest steady and keep your arms perpendicular to your chest  Pull the bar up to your chest in a controlled manner  Pause at the top of the movement for a moment before slowly moving the bar to the starting position Rear Deltoid Barbell Row
  8. 8.  Sit on a bench with our back straight, core tight and your feet facing forward  Grab the bar around shoulder width with your palms facing outward  With the bar in front of your head, push the bar upwards by straitening your arms  Pause slightly at the top of the movement (without locking your arms) before lowering the bar to the starting position Seated Military Press
  9. 9.  Set up on a flat bench with your feet facing forward and your core tight  Take a dumbbell in each hand with your palms facing your body  Bend your elbows to 90 degrees and raise your arms to the starting position, in line with your shoulders  Raise the weight in a controlled manner by straightening your elbows, rotating your forearms so that your palms now face away from your body  Bring the dumbbells closer together without fully extending your elbows  Lower the dumbbells in a controlled manner back to the starting position Arnold Press
  10. 10.  Stand up with a straight back, tight core and feet shoulder width apart  Set up the bar on the rack at a height where your arms are extended in front of you with your elbows slightly bent  Grab the bar around shoulder width and lift it towards our chin in a controlled manner  Pause briefly at the top of the movement to squeeze your shoulder blades together  Return the bar to the starting position Upright Barbell Rows
  11. 11.  Hold your dumbbells with a palms- downward overhand grip in front of your thighs  Your feet should be shoulder width apart, your back straight and your core tight  With the dumbbells at your thighs, bend your elbows to slowly raise them towards your shoulders  Pause at the top of the movement and pull your shoulder blades together  Lower the dumbbells to the starting position in a controlled manner Dumbbell Upright Rows
  12. 12.  The pulley should be set just about the floor  Feet should be shoulder width apart, your knees should be slightly bent and your core should be tight  Take the pulley in your left hand at around waist height with your palm facing the floor  Keeping your arm straight, raise the pulley up towards shoulder height  Pause at the top of the movement before returning to the starting position at waist height Front Cable Raises
  13. 13.  Grab your dumbbells with your palms facing backwards and your shoulder rotated forward  Stand straight with your feet shoulder width apart, with a slight bend in the knees and a tight core  Lift your arms slowly, bending the elbows until they are parallel to the floor and squeezing your shoulders together  Rotate your arms to bring the dumbbells forward until they are above the shoulder and in line with your elbows  Lower your arms and return to the starting position in a controlled manner Cuban Dumbbell Press
  14. 14.  Hold the barbell with a double overhand grip, with palms facing downwards  Stand up straight, with a tight core and your knees slightly bent and feet around shoulder width apart  Keeping your arms straight, raise the barbell up to shoulder height in a controlled manner  Pause briefly at the top of the movement before carefully lowering the bar to the starting position Front Barbell Raises
  15. 15.  Set up on a flat bench with your feet on the floor  With your back straight, rest your chest on your thighs and grab the pulleys with your opposite hands  Raise your upper arms to shoulder height, pausing briefly at the top of the movement  Lower your arms to the starting position in a controlled manner Seated Rear Lateral Cable Raise
  16. 16.  Set up on a flat bench, lying face down with your arms hanging towards the floor  Set up dumbbells either side of the bench  The hand not using the dumbbell can be used to stabilize your body  Grab the dumbbell with your left hand and raise your upper arm to shoulder height  Your arm should be straight and perpendicular to your chest, with a slight bend at the elbow  Lower the weight to the starting position in a slow, controlled manner Lying One Arm Rear Lateral Raise
  17. 17.  Set up with your dumbbells at the end of the bench  On a flat bench, lie face down with the height set height enough that you can move your arms freely underneath  Put your toes on the floor to help stabilize your body  Hold the dumbbells with your elbows at around a 30 degree angle  Raise your arms up to around shoulder height in a controlled manner  Slowly lower the weight to the starting position Lying Rear Lateral Raise
  18. 18.  Sit on the floor beside the low cable pulley  With your elbow bent at a 90 degree angle grab the pulley with your left arm  Pull the cable towards your body and rotate your shoulder until your forearm is across your abs  Return to the starting position in a controlled manner  Repeat for your right side Internal Cable Rotation
  19. 19.  Take hold of the low pulley with your right hand  Bend at the waist until your upper body is parallel to the floor  Your knees should be slightly bent and your left hand should be placed on your left thigh  Your tight arm should hand down from your shoulder with your elbow slightly bent  Raise your right arm while keeping a slight bend in your elbow  Continue this movement until your arm is parallel with the floor and is in line with your right ear  Bring the weight back to the starting position in a controlled manned  Repeat the movement for your left side Bent Over Lateral Cable Raises
  20. 20. H T T P : / / T A K E F I T N E S S . N E T / B E S T - S H O U L D E R - E X E R C I S E S - F O R - M A S S / H T T P : / / W W W . W E B M D . C O M / P A I N - M A N A G E M E N T / P I C T U R E - O F - T H E - S H O U L D E R H T T P : / / E N . W I K I P E D I A . O R G / W I K I / S H O U L D E R I M A G E S V I A H T T P : / / D B . E V E R K I N E T I C . C O M / Sources

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