08/04/2023
TOP 6 SHOULDERS EXERCISES WITH BARBELL AND DUMBBELL ❗️🔥 اقوى 6 تمارين عضلة الكتف كمال الاجسام
Dumbbell Seated Shoulder Press
Primary muscle group(s):
Shoulders & Triceps
Warning: Only complete this exercise if you have good overhead range of movement. If you have poor shoulder flexibility it maybe best not to do this exercise.
Sit on a bench that has a back support, holding a dumbbell in each hand with an overhand grip.
Raise the dumbbells to shoulder level, your palms should be facing away from you. Push the dumbbells up and over your head by extending your arms until the dumbbells touch at the top of the movement. Slowly return to the start position inhaling as you do so. Only complete this exercise if you have good overhead shoulder flexibility.
Rear Delt Pull
Primary muscle group(s):
Rear Delts, Biceps, Traps
Stand tall facing a pulley that has been adjusted to higher than head-height. Attach a rope or dual handles to the pulley and grab hold of each end with your palms facing your head. Engage your abs and pull the weight towards your face. Separate your hands as you pull. Try to keep your arms parallel to the floor.
Dumbbell Lateral Raise
Primary muscle group(s):
Medial Delts
Stand with your back straight, feet shoulder width apart, while holding a dumbbell in each hand with your palms facing inwards. Keep your elbows close to your sides. Keeping your arms fully extended and your torso
stationary, lift the dumbbells out to your sides and up until they are at shoulder level. Return to the start position. Don’t swing the weights up with your body or let them fall back to your side.
Bent Over Rear Delt Raise
Primary muscle group(s):
Rear Delts and Upper Back
For this exercise you will need two cable machines and two handles. Position the pulleys at the lowest level. Hold the let cable in your right hand and right cable in your left hand. Bend over with a straight back and retract your arms back and out so that your arms are pointing out to your sides. Lower your arms back to the starting position.
Note: You will not require a large amount of weight for this exercise to be effective.
Standing Barbell Shoulder Press
Primary muscle group(s):
Shoulders, Triceps
Warning: Do not complete this exercise if you have poor shoulder mobility or are weak overhead.
Grip the barbell with an overhand grip. You can use either a shoulder width grip which will work more of the anterior delts and tricep or a wider grip which will involve more of the medial delt and tricep. Lift the bar off the rack to around shoulder level and then push the the bar over your head. You want to keep the bar as close to your body and fully lock your shoulders and elbows out over your head. Return the bar to the starting position.
Front Dumbbell Raise
Primary muscle group(s):
Front Delts
Stand straight holding a dumbbell in each hand with an overhand grip. Hold the dumbbells in in front of your thighs with your palms of the facing your thighs. Keep your arms fully extended. Raise either both dumbbells or one at a time to shoulder height. Keep your palms facing down. Return to the starting position. Don’t swing the dumbbells up or let them drop down to the starting position.
