There are some pretty solid benefits to getting strong, muscular shoulders besides aesthetics. Sure, rocky shoulders fill out your t-shirts perfectly and look great when you’re wearing a tank top to the gym or the beach, but along with that, strong shoulders can improve your posture and improve your overall health. this part of the body. Keep in mind that the shoulders should be trained differently than other muscle groups – and we’ve got your back with exactly what to do. We’ve put together five exercises to strengthen your bouldering shoulders.
When it comes to targeting your shoulders, lateral raises from different angles should be a top priority. Also, the shoulders respond well to higher reps. Due to modern life, where many people are hunched over their desks all day, working your deltoids is essential. Once you are done focusing on your rear and side deltoids, you can conclude by working your front shoulders through presses. This will allow you to achieve full shoulder development.
Looking to strengthen your bouldering shoulders? Keep reading to learn more about the following five exercises. And then don’t miss the perfect 5-minute standing arms workout for toned biceps.
Begin by sitting on the machine with your chest resting on the pad. Grasp the handles with palms facing each other. Start the movement by pulling your arms towards your body, starting with your wrists and pinkies. Squeeze the back of your shoulders hard at the end, then resist on the way back to the starting position before performing another rep. Perform three sets of 15 reps.
For the dumbbell lateral raise, grab a set of dumbbells. Stand tall with your head tilted back slightly and your chest high. Begin the exercise by bringing the weights to your sides where your arms are parallel to the floor. Flex your shoulders at the top of the movement, then lower the dumbbells with control. As you bring the weights back down, maintain tension in your shoulders. Perform three sets of 15 reps.
This exercise involves attaching a handful of rope to the cable pulley station. Place it at your neck level. Grab the rope so that your thumbs are facing you. Pull the cable and take two steps back. Get into a split position for balance — one foot forward and one foot back — and pull the rope toward your face, thrusting your elbows back as you complete the movement. Squeeze the backs of your shoulders and shoulder blades together before returning to the starting position. Perform three sets of 15 reps.
It’s dumbbell bus driver time. Hold a dumbbell (or weight plate) in front of you with your arms slightly bent. Keep your core tight as you twist the dumbbells back and forth, flexing your shoulders and maintaining tension. A full revolution back and forth counts as one rep – complete three sets of 10 reps before resting.
Last but not least, we end with the pressing move we talked about earlier. The Arnold press begins by holding dumbbells at shoulder height with your palms facing your body. As you raise the dumbbells overhead, rotate your palms and elbows outward and away from you, and press the weights down in one smooth motion. Flex your shoulders at the top, then reverse the motion to return to the starting position before doing another repetition. Perform three sets of 10 repetitions.
Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles. Learn more about Tim
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