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For broad shoulders
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Exercise your shoulders by using dumbbells in the right manner and here's how.
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THE LATERAL Dumbbell Raise and the Overhead Press are among the best workouts for the shoulder muscles — the trapezius and the deltoid. The trapezius muscle is indispensable for lifting the arms above shoulder level and as a support for the upper limbs and shoulders. It arises from the base of the skull and adjoining region on the neck and extends all the way down to the back of the collarbone and to the spine of the shoulder blade.
The deltoid muscle forms the rounded hump on the shoulder and its main action is to spread the arms sideways and upwards. The lateral dumbbell raise is a simple exercise that can be done standing or sitting. Its prime targets are the trapezius and the medial deltoid. Pick up a pair of dumbbells with palms facing inwards and hanging by the side of your waist — like you would while lifting a couple of grocery bags. Keep your elbows slightly bent. Slowly raise your arms to the side until you reach shoulder level. Do not lift above shoulder level.
Lower the dumbbells slowly, under control of your trapezius and deltoid.
Repeat 12 times, and aim for four sets in one shoulder session. The overhead press works the front portion of the deltoid muscle, the trapezius and the triceps — the muscle on the back of the arm.
The best starting position is with the bar resting on a shoulder press rack. This is to ensure you don't have to bend your back to lift the bar initially.
When the bar is on the shoulder rack, it should be at shoulder level when your knees are slightly bent. Stand facing the bar on the rack, with slightly bent knees, with palms facing forwards, and grip the bar with palms slightly wider than shoulder width.
Keep your upper back straight and lower back slightly curved, and rest the bar on your collarbone. Now lift the bar off the rack by straightening your knees. This is the beginning position of the overhead press.
Lift the bar upwards, straightening your arms as much as possible.
Maintain arms in this position for a moment or two before bringing the bar back to collar bone level under control of your shoulder muscles. Do 12 repetitions like this, and set the bar on the rack afterwards. Do four sets per shoulder workout session.
RAJIV M
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