Looking to build up those stubborn shoulder muscles and add some definition to your upper body? No worries, DLB's got you covered. In this week's blog, Dana offers some tips for targeting and pumping up those shoulders.
Rear Delt Flies
First things first, let's work on those rear deltoids. Reverse cable fly or pec deck fly are both great exercises for this area, which is often neglected in workouts. To really challenge those muscles, try a combination of heavy weights and higher reps. For example, you could start with 30 reps using a moderate weight, followed by a set of 15 reps with a heavier weight, and a drop set of 15 reps with an even heavier weight. This will help to build strength and endurance in the rear delts.
Lateral Raises
Next up, it's time to hit the lateral head raises. These can be done standing or seated, using dumbbells or a cable machine. To add variety and challenge to your sets, try using different parts of your range of motion, such as half reps, full reps, and pulsing reps at the top. You can also try using a mechanical drop set or super set, which involves using different equipment or techniques within the same set. For example, you could start with dumbbells for 15 reps, followed by a band for 10 to 12 full reps, and then finish with a band for 20 to 30 partial reps at the top. This will help to fatigue the muscle in different ways and provide a greater overall stimulus.
Wide Grip Upright Rows
Finally, don't forget to include wide-grip upright rows in your shoulder routine. These can be done with a barbell, dumbbells, or a cable machine, and involve pulling the weight up to your chest while keeping your elbows out to the sides. This exercise is great for targeting the lateral and posterior deltoids. To add variety, you can try using different weights or incorporating rest pauses into your sets. For example, you could do 10 reps with a moderate weight, take a brief break, and then do another 10 reps. This will help to increase the intensity of the exercise and promote muscle growth.
Overall, it's important to mix up your shoulder workouts and incorporate a variety of exercises and techniques to challenge and stimulate the muscles. By following these tips, you can work towards building up your shoulders and achieving the defined, muscular look you desire. Happy lifting!
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