Are you looking to add some volume to those shoulders? If you answered that question with a big yes, then seek no further.
Yo fam, it’s Mike here again covering some shoulder workout tips and advice published by Ryan Humiston on his YouTube channel.
The reason I love Ryan’s approach so much is that he always keeps it nice, short, sweet and simple and his workouts will get blooding pumping through your muscles like crazy.
Exactly what you want to accomplish in the gym, right?
So, let us get down to it.
Exercise #1 – Single Dumbbell Front Raises
We’ll be starting off with a single dumbbell front raise where you’re putting your palms underneath.
This isn’t anything special here but think about how gravity affects the movement.
More specifically, how the position of your body changes and where the peak force in that contraction happens or where the hardest point in that contraction is.
The goal here is to make the muscle work as hard as possible.
This really happens when the dumbbell is parallel to the floor.
When performing the exercise, you can lean back or to the front a little.
No one is good or wrong.
Try both and see what you feel the best.
Variation 1 – Leaning Back
Variation 2 – Leaning to the Front
Exercise #2 – Dumbbell External Rotation
Normally this is exercise is done laying on your side.
But, by just leaning over to the front a little, this will force the shoulder to work harder.
If you just sit nice and tall with dumbbells in your hands, elbows tucked in and rotate those shoulders back, chances are you will already get a nice pumping and traction.
Now if you want to amplify it more, tilt it a little forward and do that same movement pattern, then you’re working against gravity.
Exercise #3 – Dumbbell Reverse Raises
Don’t be afraid to test and change the angle at which you do these reverse raises.
Have those elbows tucked to your side and you will really feel that muscle contraction.
Sometimes with the elbows bent even more and it’s almost like a row.
But it’s whatever you connect with, that’s what you should do.
Exercise #4 – Dumbbell Lateral Raises (with a twist)
Finish off with this routine with 3 phases:
- 20 reps with high lateral raises
- 20 reps with lower lateral raises
- finally do 1 rep with a low raises and try to hold it for as long as possible up to 60 seconds.
Phase 1 – High Raises
Phase 2 – Low Raises
Phase 3 – The 60 Hold
Check Out The Full Video
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