FITAHOLIC

Advanced Shoulder Exercises

A really defined, v-shape back is amazing to see. To achieve this definition you must do a lot of power training which is the most powerful when you are a beginner to exercising. This is because the deltoids respond very well to working with heavy weights.

Pic - Behind the Neck Press - Purpose is to train the front and side deltoids and as well the triceps. I prefer to do presses sitting for safety reasons. Grab your barbell and place it on your shoulders behind your head. Press the weight straight up and then lower, make sure to keep your elbows wide and back.

Pic - Bent Over Laterals - The purpose of this exercise is to train the rear head of the deltoids. Bend over with your chest parallel to the floor while keeping your head up. Grasp your dumbbells and let your hands stay extended for arm length. Now extend your arms straight out to either side, slowly lower and repeat.

Pic - Seated Bent Over Laterals - The purpose of this exercise is to train the rear head of the deltoids. This method is a little safer than standing. Sit down, bend over with your chest parallel to the floor while keeping your head up. Grasp your dumbbells and let your hands stay extended for arm length. Now extend your arms straight out to either side, slowly lower and repeat.

Pic - Reverse Overhead Dumbbell Raises - This movement is utilized to develop the side and rear deltoids. Take a dumbbell in each hand and extned your arms straight out to each side with your palms face up. Slowly raise your arms up and bring them together overhead, now lower and repeat.

Pic - Standing Lateral Raise - Utilize this great exercise to develop the outside head of the deltoid. While standing take a dumbbell in each hand and bend slightly forward. Bring the weights infront of your abs, now lift the weights slightly higher than your shoulder height and then bring them down back to the starting point. Make sure you come to a complete stop before you begin again.

Pic - Military Press - Purpose of this exercise is to develop the front and side deltoids. Find a bench and take a seat. Grasp your bar with a very wide grip and place the bar on your upper pec’s. Press straight up without locking out your arms, now lower and repeat. Make sure your hands are face up.

Pic - Arnold Press - Purpose to develop the front and side heads of the deltoid. This one is a little tricky. Grab your dumbbells and stand straight up with your feet hip width apart. Bring your dumbbells up to your shoulders with your palms turned towards you. Now bring your weights out and up in one consistent movement, then reverse and repeat.

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