Not all upper body workouts include exercises that specifically target the shoulders. Dedicating yourself to the occasional isolated session to strengthen your shoulders is therefore worthwhile and this need not take long, in fact this short Resistance His routine only includes his 5 moves. and help you build muscle quickly.
Often you just need to get your hands on a few dumbbells to target your shoulders, but this routine includes some fresh weights that incorporate other forms of weights, such as weight plates and barbell bars. Learn good exercises.
However, if you are working out at home and only have access to one pair, best adjustable dumbbellsyou can change the amount of exercise and the weight you are using to complete a complete routine without additional equipment.
Lisa Lunsford (alias lisa fit (opens in new tab) on Instagram), the personal trainer behind this routine demonstrates each move to make sure you know the correct form. This will give you better results and help prevent injuries.
Complete three sets of each exercise, although not all exercises are performed the same number of times or for the same amount of time. After warming the shoulder joint, best workout earphones Get ready to grow your shoulder muscles with this short routine.
Watch Lisa Lansford’s Five Move Shoulder Workout
New to strength training and wondering? what dumbbell weights should i use, the simple answer is to start the light. People who don’t have a lot of weightlifting experience need to build this because they have low muscle endurance. Start with a low weight you can work with.
Each exercise in the Lansford routine is perfect for applying popular exercises. progressive overload Techniques to continue your strength and muscle gains. Below is the complete list of routines.
- Seated Plate Front Raise Variation 3×10
- Round the World 3x30s One Way
- Alternating Seated Front Raise 3×16
- Two-Handed Shoulder Press Variation 3×16
- military press 3×8
You can use these moves as your own workout or add them to a larger upper body session. If you want to maximize your shoulder gains, try adding shoulder presses and lateral raises to your session. According to a 2020 study published in the Journal of human kinematics (opens in new tab)these two exercises show a higher level of shoulder muscle activation than the dumbbell fly or the bench press.
When you’re ready to target other upper body muscles, you can give this triceps and chest workout go or drop the weight and try this bodyweight arm workout.
