Social Icons

twitter follow facebook followgoogle pluslinkedinrss feedemail

Featured Posts

Supported Single-Arm Dumbbell Row

Supported Single-Arm Dumbbell Row

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Dumbbell Hammer Curl and Press

Dumbbell Hammer Curl and Press

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Monday, November 30, 2015

Best Deltoid Exercises

As with most body parts, there are a plethora of movements you can utilize to target the desired muscle or group of muscles. Although small the deltoid muscles can be worked from many angles with various movements to achieve varied results. Here are a number of effective exercises for this of muscle group.

The Shoulder Press or Military Press is a staple delt exercise and can be executed from a seated or standing position.
  1. Sit or stand with back erect.
  2. Holding a bar shoulder width at neck level in front of you, press the bar straight overhead keeping back straight.
  3. Slowly lower bar to starting position.
  4. Repeat for desired number of repetitions.
This exercise can also be done using dumb-bells.

Bent-over Reverse Flys

  1. Stand with feet wider than shoulders.
  2. With a set of dumb-bells in hand, bend at the waist keeping back straight and shoulders slightly higher than hips.
  3. Allow arms to hang straight down with palms facing each other.
  4. With arm slightly bent at elbow begin to separate hands until arm are at your sides with palms facing floor.
  5. Squeeze shoulder blades together before slowly lowering hands with weights to starting position.
  6. Repeat for desired number of repetitions.

Big “O’s”

  1. With feet wider than shoulders, knees slightly bent and back straight, take a weight plate holding it with both hands (hold it with one hand at the 9 o’clock position and the other hand at the 3 o’clock position like a steering wheel).
  2. Moving the weight to eye level at the highest point and waist level at the lowest point, begin to make a big circle with the weight.
  3. As you lower weight to right side turn hip slightly to right . As weight passes waist begin lifting weight on left side as you turn hips slightly to the left .
  4. One complete revolution of the weight should resemble a big “O”.
  5. Continue making big “O’s” for desired numbers of repetitions.
  6. Repeat the movement in the opposite direction for desired numbers of repetitions.
  7. Make sure you use an appropriate weight (not too heavy).

Front/Lateral Raises

  1. Standing, holding a dumbbell in each hand and elbows slightly bent.
  2. Raise both arms to the front simultaneously until parallel with floor, palms should be facing the floor.
  3. Lower to starting position and raise both arms to the side simultaneously until parallel with floor, palms should be facing the floor.
  4. Lower to starting position and repeat sequence for desired numbers of repetitions.
To prevent injury when training the shoulders, it is important to use proper form and technique. The shoulder joint, similar to the hip joint in that they are both ball and socket joints, has the ability to move in all planes. It’s that same mobility that makes this joint less stable than other joints. However with good form and technique, you can develop strong and stable deltoid muscles.

"It is the mark of an educated mind to be able to entertain a thought without accepting it." –Aristotle-


Post a Comment


Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.

Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.

Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.