Tag Archive | "arms"

Image TiffHallCore-01-a-Situp-to-pushup.jpg

Core blast with Tiffiny Hall

What a move! This exercise works your whole body, focusing on your core and adding a cardio twist. We all know we can’t spot-reduce fat, so it makes sense to combine a core-strengthening exercise with full-body function movements to burn calories, right?

» First up, the V-snap. Lie on your back, pushing your belly button down into your spine so there is no space between your lower back and the floor.

» Lift your arms over your head and perform a sit-up. At the same time, lift your legs (keep them straight) to make a V with your bod and reach for your toes. This is the snap! 

» Lower your arms and legs slowly.

» Now for the sexy roll. Roll over so you end up in a push-up position. The trick is to roll on your elbow and forearm, and to roll fast! The faster we move, the more calories we burn.

» Perform one push-up (knees or toes), lower your body to the ground and sexy-roll back to starting position, ready to throw your arms over your head and snap again!

Continued:

Core blast with Tiffiny Hall

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Walking-lunge-with-twist

Walking lunge with twist

How to:
Holding a medicine ball in your hands, elbows by your sides, take one large step forward into a lunge position.

Watch that your knee is at a 90 degree angle and the weight of your body is toward your front knee.

Hold the lunge position, contract your abs and rotate your torso to the same side as your front leg.

Your arms and medicine ball should turn with your torso until they are in line with your side.

Rotate back to the centre as you stand up and bring your arms back in front of you.

Credit:

Walking lunge with twist

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brooke-stacey-arm-workout-tricep-pull-down

Tricep pushdown – rope attachment

The Move:
Triceps Pushdown – Rope Attachment

Why: This is a strength, cable machine isolation movement for triceps to help target and strengthen.

How: Attach rope to a high pulley. Grab with a neutral grip, palms facing one another. Standing up with torso straight and very small inclination forward, bring your arms up to 90 degrees. This is your starting position.

Using the tricep, bring the rope down. At the end of the movement the arms are fully extended.

Nail it: The upper arms should always remain stationary next to your torso and only your forearms should move. Exhale as you perform this movement.
Keep your core engaged through the entire exercise as well as shoulders down and back away from your neck.

Workout by: Brooke Stacey

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Tricep pushdown – rope attachment

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8 Unusual Arm Exercises You Have To Try!

So you want to increase your arm size by next month rather than next year? Great! I want you to do a few things:

  • Read or at least scan this list of eight great arm movements, many of which you’ve never tried before.
  • Pick two that seem appealing. These will form part of your next scheduled arm workout.
  • Hold up, you haven’t scheduled your next arm workout yet? Do that before you even read this piece.
  • When the time comes to head to the gym, dial in two or three tracks guaranteed to send your intensity through the roof. Crushing your reps will feel like nothing once you start training.
  • Slug down a preworkout like SuperPump 3.0 to make sure you’re ready to rock.
  • Enter the gym for the best arm thrash you’ve had in months. You’ll own the weights now!

Triceps

Constituting two-thirds of your upper-arm development, the triceps typically demand more volume than biceps do. In this age of rope press-downs and dumbbell kickbacks performed on Swiss Balls, many good old-fashioned triceps smashers have fallen by the wayside. Triceps typically respond well to all forms of extension exercises involving dumbbells, which allow for a greater range of motion compared to barbells.

The exercise forces you to work against gravity, as the shoulder joint stabilizes the upper arm. While it can be done with a barbell, this dumbbell version with palms facing in can isolate the triceps more effectively to build more mass.

Lying dumbbell triceps extension

Start by lying on a bench with your arms extended forward and your palms in. Slowly lower the dumbbells until they nearly touch your forehead. Pause for one second and then straighten arms and flex the triceps. It’s important here to keep the elbows in a fixed position and control each dumbbell through a full range of motion for maximum effect.

This heavy overhead extension targets an oft-neglected region of the triceps. It won’t be easy. So many people avoid doing it, and suffer incomplete development as a result.

Seated reverse-grip overhead dumbbell triceps extension

While seated, hold dumbbells with an underhand grip—as if performing a biceps curl—and extended your arms until the dumbbells are overhead. Maintaining a straight back, slowly lower the dumbbells to your upper traps until you achieve 90-degrees of flexion. After a moment’s pause, flex your triceps to raise the dumbbells back to the starting position. Be sure to keep your shoulders back and avoid letting your elbows fall forward.

Deemed potentially injurious and less beneficial than other moves, parallel bar dips have been swept under the rug. However, when correctly performed, they can stack more mass on the back of your arms due to their ability to overload all three triceps heads. To perform this move safely and correctly, hang between two parallel bars and use your triceps to push up until the arms are almost straight (not to complete lockout). Slowly lower your body, keeping your elbows tucked in to your sides and legs behind your body, until the upper arms run parallel with the floor. You know you’re on the right track when you form a 90-degree angle between the upper arms and forearms.

Parallel bar triceps dips

Biceps

The high visibility of impressive biceps commands respect and conveys a respectable degree of upper-body power. Although they are beauties to be admired, the volume of work is often overstated. Because they already receive indirect tension from other upper body training, 2-3 movements per session for 2-3 sets of 8-12 reps each is ample for maximal recruitment. Add these three rather obscure movements to have your biceps reaching new developmental “peaks.”

The biceps ladder is a great movement for extending the time under tension while enabling maximal contractibility of both biceps heads. It also emphasizes the negative part of each rep to promote more muscle micro trauma (and subsequent growth) compared to other movements.

Biceps ladder

This movement is best performed on a power rack or a Smith machine. Set bar at a level low enough for you to fully extend the arms, with your back just clear of the floor. Begin by grasping the bar with an underhand grip, arms fully stretched; then contract your biceps while curling your upper body to the bar until it touches your forehead. Squeeze hard at the top, and then slowly lower back down to starting position. After completing as many reps as possible from this position, raise the bar a notch and immediately complete another set to failure. Continue in this fashion until you reach the farthest notch.

Concentration curls have always been a favorite of people pining for that coveted biceps peak. The cables will allow more tension to be placed on the biceps long head and recruit a greater number of muscle fibers as a result.

Seated cable concentration curl

Start by attaching a single handle to a seated row cable. Position yourself seated and facing the machine, then rest the back of your upper arm on your knee and curl weight until the palm almost touches the front deltoid of the working arm. Remember to squeeze and slowly extend your arm to the starting position.

6 Spider curl (AKA: the Larry Scott curl)

The spider curl is so named after the eight-legged bench it was originally performed on. It was popularized by the first-ever Mr. Olympia winner, Larry Scott, who rocked unmatched biceps. The movement helps to lengthen the long head to promote greater fullness while building the short head to create more biceps width.

Spider curl

Now comes the fun part! Lean forward on a vertical preacher bench with the triceps pressed flat against the front padding and arms fully extended, thus achieving a nice stretch. Now raise weight to shoulder height by squeezing the biceps and repeat. Simple yet effective!

Forearms

Aside from titanic triceps and biceps, no other muscle grouping is as routinely displayed as the forearms. Comprising many individual muscles, the forearms are notoriously a stubborn group of muscles to train. Given their involvement in almost all exercises, they need both volume and massive weights to be properly hit. The exercises featured below will have yours larger and more impressive in no time.

Isometric training (static contractions held for 10 seconds or longer) is an effective way to build muscle endurance and provides one hell of a mean burn. When the forearms are subjected to such a stimulus, the results can be truly spectacular. The plate pinch-hold is a classic and easy to perform.

Grasp two weight plates of the same size and resistance at arm’s length, between your thumb and fingers. Extend toward the floor and hold for at least 30 seconds, then switch to opposite side. Flatter plates can be difficult to grip so it’s worth experimenting with flat plates or hollowed-out plates.

“The forearms are notoriously stubborn to train. They need both volume and massive weights to be properly hit.

The bulk of forearm mass can be found in the flexor muscles situated on the underside of this grouping. Rather than hitting them with variants of the underhand wrist curl, change up your flexor training with behind the back overhand curls. This seldom-performed exercise will pump your forearms to great effect and gains.

Hold a dumbbell with an overhand grip and fully extend your arm to the back of your body a little wider than shoulder width. Keep your arms steady and curl the weight toward your forearm flexor; squeeze hard at the top. Slowly lower and repeat.

Mixing it up for further arm mass gains

If your goal is Hulk-like hypertrophy, the right combination of exercises for the greatest growth stimulus is the key. Remember that all arm movements will build mass, but it is the training style, rep range, and volume of weight lifted that will help determine growth. Try incorporating the above exercises into your arms regimen or even increasing your training volume by adding an exercise to your current routine. Then improved size and shape will be yours forthwith!

References
  1. Stoppani, J. Climb the Ladder for Bigger Biceps. Muscle & Fitness [Online] http://www.muscleandfitness.com/workouts/arms-exercises/climb-ladder-bigger-biceps

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8 Unusual Arm Exercises You Have To Try!

Posted in Bodybuilding, Exercises, NutritionComments Off on 8 Unusual Arm Exercises You Have To Try!

Close-grip ball push-up

Close-grip ball push-up Target and strengthen your arms with the close-grip ball push-up.The Move: Close-Grip Ball Push-UpWhy: This is an advanced total body move that works not only triceps but pecs, delts and core as well.How: Secure the ball for minimal movement during exercise. Get in standard push-up position with hands on medicine ball under chest. Your left thumb and forefinger should touch your right thumb and forefinger. Brace your core with arms fully extended and keep elbows close to body.

Taken from: 

Close-grip ball push-up

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Seated triceps dumbbell press

Seated triceps dumbbell press Target and strengthen your arms with the seated triceps dumbbell press.The Move: Seated Triceps Dumbbell PressWhy: Doing seated dumbbell triceps presses allows you to concentrate specifically on strengthening. Isolated tricep exercises build muscle.How: Sit down on a bench and grasp a dumbbell with both hands and hold it overhead at arms length. Keeping your upper arms close to your head (elbows in) and perpendicular to the floor, lower the resistance behind your head until your forearms touch your biceps. Go back to the starting position by using the triceps to raise the dumbbell

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Seated triceps dumbbell press

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Arm toning exercises

Wave bye bye to pesky bingo wings and give your arms some well-deserved attention to ensure you can wear summer tops with confidence come the warmer months with our easy peasy workout.

The secret to honing a shapely pair of arms is to work your chest and shoulders and both your biceps and triceps evenly. We’ve created a quick circuit that does just that, so you’ll be ready to reveal awesome arms in no time. Just make sure you team this workout with a healthy diet and some high-intensity cardio, as you’ll need to rev up that fat burn for slim and sexy arms.

Add these four moves to your existing workouts, twice a week, taking 30 seconds’ rest between each set. Go for a weight that challenges you – but make sure you can perform each rep with good form. Your arms should be tired by the end, and you should feel as though you couldn’t do another set with the same weight.

Beginner: 2 x 8 reps each move

Intermediate: 3 x 10 reps each move

Advanced: 4 x 10 reps each move

Source article:  

Arm toning exercises

Posted in Bodybuilding, Diets, Exercises, Fitness Equipment, Nutrition, Sports nutrition, Weight lossComments Off on Arm toning exercises

Arm toning exercises

Wave bye bye to pesky bingo wings and give your arms some well-deserved attention to ensure you can wear summer tops with confidence come the warmer months with our easy peasy workout.

The secret to honing a shapely pair of arms is to work your chest and shoulders and both your biceps and triceps evenly. We’ve created a quick circuit that does just that, so you’ll be ready to reveal awesome arms in no time. Just make sure you team this workout with a healthy diet and some high-intensity cardio, as you’ll need to rev up that fat burn for slim and sexy arms.

Add these four moves to your existing workouts, twice a week, taking 30 seconds’ rest between each set. Go for a weight that challenges you – but make sure you can perform each rep with good form. Your arms should be tired by the end, and you should feel as though you couldn’t do another set with the same weight.

Beginner: 2 x 8 reps each move

Intermediate: 3 x 10 reps each move

Advanced: 4 x 10 reps each move

Original post:  

Arm toning exercises

Posted in Diets, Exercises, Fitness Equipment, Nutrition, Sports nutrition, Weight lossComments Off on Arm toning exercises

<div id="DPG" webReader="113.826086957"><div class="side-bar" webReader="-12.1764705882"><div class="c9"><img src="http://www.bodybuilding.com/fun/images/2013/obi-vital-stat-box.jpg"/></div><h3 class="article-title c10">Vital Stats</h3><a href="http://bodyspace.bodybuilding.com/obadike1/" target="_blank"><img src="http://www.bodybuilding.com/fun/images/2013/bodyspace-social-icon.png" width="20" height="20" border="0" class="c11"/></a><a href="http://www.facebook.com/pages/OBI-OBADIKE/102272353153559" title="Facebook" rel="nofollow" target="_blank"><img src="http://www.bodybuilding.com/fun/images/2013/facebook-social-icon.png" width="20" height="20" border="0" class="c12"/></a><a href="https://twitter.com/Obi_Obadike" title="Twitter" rel="nofollow" target="_blank"><img src="http://www.bodybuilding.com/fun/images/2013/twitter-social-icon.png" width="20" height="20" border="0" class="c12"/></a><p><strong>Name:</strong> Obi Obadike<br /><strong>Website:</strong> <a href="http://www.obiobadike.com/">www.obiobadike.com</a><br /><strong>Email:</strong> <span class="c13"><a href="obifitness@verizon.net">obifitness@verizon.net</a></span></p></div><p>
<h3 class="article-title">QObi, my arms look great, but I have ski-slope shoulders. What do you recommend?</h3>
</p><p>To build a complete physique, the sculpted sort that looks good on a magazine cover, every body part needs to hold its own—without exception.</p><p>That means giving every body part its due in the gym, even if it's not a "glamour" body part like chest, biceps, or abs.</p><p>When I train, my objective is to work each body part a minimum of once each week and a maximum of twice each week. That same rule applies to shoulders. I always pair shoulders with a back-smashing session.</p><p>To grow big, strong shoulders, hit them with a minimum of three exercises each training session. Note the word "minimum." If you're strong enough, feel free to increase this to 4-5 exercises on shoulder day.</p><p>I make sure I warm up my shoulders by stretching my arms out. It's essential to prevent injury. I start with small circles going forward for at least 30 seconds and then I reverse and go backward for 30 seconds. Then I do the same thing, only making the circles bigger.</p><p>Here's a breakdown of two shoulder routines. I chose these exercises because collectively they work each head of the deltoid. When I mention Monday and Friday—well, that's up to you. Just don't train shoulders on consecutive days.</p><p>Follow this shoulder routine and they'll grow. Trust me.</p><h3 class="article-title">Monday</h3><p>
<h4 class="article-title c14">1 Dumbbell Front Raise</h4>
</p><p>This isolation exercise primarily works your anterior (front) deltoid.</p><p>Stand with your feet shoulder width apart. Hold a dumbbell in each hand and rest your arms at your sides. Using an overhand grip, slowly raise your arms in front of you and bring the dumbbell to eye level.</p><img src="images/2014/ask-the-ripped-dude-shoulders-graphic-1d.jpg" width="560" height="375" border="0" class="c15"/><h6 class="altH6 c16">Dumbbell Front Raises</h6><p>Then, slowly lower the weight back down to your sides. Find yourself swinging? It's likely that the weight you're using is too heavy. <strong>Remember:</strong> Speed isn't the key here. It's all about slow, isolated exercises.</p><ul><li>1 set warm-up of 20 reps using very light weight</li>
<li>3 sets of 12-15 reps</li>
</ul><p>
<h4 class="article-title c14">2 Dumbbell Overhead Press</h4>
</p><p>This shoulder exercise works your anterior deltoid while indirectly targeting your triceps and upper back.</p><p>Sit on a bench with a dumbbell in each hand, and make sure your feet are shoulder width apart and flat on the ground. Bring your arms to shoulder level and bend at the elbows. From there, simultaneously push the dumbbells overhead and extend until they touch for a complete repetition. Lower the dumbbells back down to chest level and repeat.</p><ul><li>1 set warm-up of 20 reps using very light weight</li>
<li>3 sets of 12-15 reps</li>
</ul><p>
<h4 class="article-title c14">3 Barbell Upright Row</h4>
</p><p>This compound exercise works the deltoids and trapezius muscles while indirectly targeting the triceps.</p><p>Stand with your feet shoulder with apart and your knees slightly bent. Hold the barbell in front of you, resting it against your thighs. Pull the barbell up until it reaches the level of your clavicle.</p><img src="images/2014/ask-the-ripped-dude-shoulders-graphic-2.jpg" width="560" height="380" border="0" class="c15"/><h6 class="altH6 c16">Barbell Upright Row</h6><p>At this point, your elbows should be fully pointed outward. Be sure not to swing or bounce the bar or rise to your tippy toes. Keep a steady breath, inhaling on the downward position and exhaling as you pull the bar upward.</p><ul><li>1 set warm-up of 20 reps using very light weight</li>
<li>3 sets of 12-15 reps</li>
</ul><h3 class="article-title">Friday</h3><p>
<h4 class="article-title c14">1 Dumbbell Shoulder Shrug</h4>
</p><p>This exercise works the upper trapezius muscle, helping you built titan-style traps.</p><p>Hold a dumbbell in each hand using an overhand grip. Stand upright, feet shoulder-width apart. From the starting position, squeeze together your shoulder blades while simultaneously rotating your scapula. Try to bring your shoulders to your ears (or as close as possible) while elevating your scapula.</p><p>Hold that contraction for at least two seconds before lowering your shoulders back down.</p><ul><li>1 set warm-up of 20 reps using very light weight</li>
<li>3 sets of 12-15 reps</li>
</ul><p>
<h4 class="article-title c14">2 Dumbbell Lateral Raise</h4>
</p><p>These raises primarily work the middle head of the deltoid as well as the anterior deltoid and posterior (back) deltoid.</p><img src="images/2014/ask-the-ripped-dude-shoulders-graphic-3.jpg" width="560" height="356" border="0" class="c15"/><h6 class="altH6 c16">Dumbbell Lateral Raises</h6><p>Stand with your feet shoulder with apart, feet firmly planted. Holding a dumbbell in each hand, and keeping a slight bend in each arm, raise your arms to shoulder height.</p><p>Slowly bring your arms down and back to your sides. Repeat.</p><ul><li>1 set warm-up of 20 reps using very light weight</li>
<li>3 sets of 12-15 reps</li>
</ul><p>
<h4 class="article-title c14">3 Military Press</h4>
</p><p>This exercise works the entire shoulders complex, but especially the front deltoids.</p><p>Sit on a bench. With your feet firmly planted and roughly shoulder width apart, grasp the bar with an overhand grip. Extend your arms straight while lifting overhead. Try not to arch your back.</p><p>Lower the bar back down to your clavicle and repeat. Be careful not to hold your breath. Inhale while pulling down and exhale while pushing up.</p><ul><li>1 set warm-up of 20 reps using very light weight</li>
<li>3 sets of 12-15 reps</li>
</ul><p><a href="http://www.obiobadike.com/store/" rel="nofollow" target="_blank"><img src="http://www.bodybuilding.com/fun/images/2013/obi-ripped-dude-page-banner.jpg" alt="Transform Your Body" width="560" height="144"/></a></p><br /><br class="c17"/><h3 class="article-title">Recommended For You</h3><div class="c20" webReader="4.53488372093"><a href="http://www.bodybuilding.com/fun/ask-the-ripped-dude-best-way-to-stay-ripped-year-round.html"><img src="images/2014/ask-the-ripped-dude_sm.jpg" alt="" width="200" height="114"/></a><div class="c19" webReader="6.04651162791"><h4 class="c18"><a href="http://www.bodybuilding.com/fun/ask-the-ripped-dude-best-way-to-stay-ripped-year-round.html">ASK THE RIPPED DUDE: "WHAT'S THE BEST WAY TO QUIT THE WEIGHT-LOSS/WEIGHT-GAIN CYCLE?"</a></h4><p style="display: inline;" class="webReader-styled">
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Is your chest sunken rather soaring? No worries! Learn the key to building primo pecs with this chest-contouring workout.</p></div></div></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="41.5023041475"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="7.54491017964"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/obi-obadike.html">Obi Obadike</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/obi-obadike.html">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">Known as ''The World Most Ripped Fitness Model,'' he's very passionate about educating people all over the world about health and fitness.</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/obi-obadike.html"><img src="images/2013/writer-obi-obadike-sig-new.jpg" alt=""/></a></div><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="http://www.bodybuilding.com/fun/obi-obadike.html#articles" class="bold-type">View All Articles By This Author</a></li>
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Ask The Ripped Dude: How Can I Improve My Shoulders?

QObi, my arms look great, but I have ski-slope shoulders. What do you recommend?

To build a complete physique, the sculpted sort that looks good on a magazine cover, every body part needs to hold its own—without exception.

That means giving every body part its due in the gym, even if it’s not a “glamour” body part like chest, biceps, or abs.

When I train, my objective is to work each body part a minimum of once each week and a maximum of twice each week. That same rule applies to shoulders. I always pair shoulders with a back-smashing session.

To grow big, strong shoulders, hit them with a minimum of three exercises each training session. Note the word “minimum.” If you’re strong enough, feel free to increase this to 4-5 exercises on shoulder day.

I make sure I warm up my shoulders by stretching my arms out. It’s essential to prevent injury. I start with small circles going forward for at least 30 seconds and then I reverse and go backward for 30 seconds. Then I do the same thing, only making the circles bigger.

Here’s a breakdown of two shoulder routines. I chose these exercises because collectively they work each head of the deltoid. When I mention Monday and Friday—well, that’s up to you. Just don’t train shoulders on consecutive days.

Follow this shoulder routine and they’ll grow. Trust me.

Monday

1 Dumbbell Front Raise

This isolation exercise primarily works your anterior (front) deltoid.

Stand with your feet shoulder width apart. Hold a dumbbell in each hand and rest your arms at your sides. Using an overhand grip, slowly raise your arms in front of you and bring the dumbbell to eye level.

Dumbbell Front Raises

Then, slowly lower the weight back down to your sides. Find yourself swinging? It’s likely that the weight you’re using is too heavy. Remember: Speed isn’t the key here. It’s all about slow, isolated exercises.

  • 1 set warm-up of 20 reps using very light weight
  • 3 sets of 12-15 reps

2 Dumbbell Overhead Press

This shoulder exercise works your anterior deltoid while indirectly targeting your triceps and upper back.

Sit on a bench with a dumbbell in each hand, and make sure your feet are shoulder width apart and flat on the ground. Bring your arms to shoulder level and bend at the elbows. From there, simultaneously push the dumbbells overhead and extend until they touch for a complete repetition. Lower the dumbbells back down to chest level and repeat.

  • 1 set warm-up of 20 reps using very light weight
  • 3 sets of 12-15 reps

3 Barbell Upright Row

This compound exercise works the deltoids and trapezius muscles while indirectly targeting the triceps.

Stand with your feet shoulder with apart and your knees slightly bent. Hold the barbell in front of you, resting it against your thighs. Pull the barbell up until it reaches the level of your clavicle.

Barbell Upright Row

At this point, your elbows should be fully pointed outward. Be sure not to swing or bounce the bar or rise to your tippy toes. Keep a steady breath, inhaling on the downward position and exhaling as you pull the bar upward.

  • 1 set warm-up of 20 reps using very light weight
  • 3 sets of 12-15 reps

Friday

1 Dumbbell Shoulder Shrug

This exercise works the upper trapezius muscle, helping you built titan-style traps.

Hold a dumbbell in each hand using an overhand grip. Stand upright, feet shoulder-width apart. From the starting position, squeeze together your shoulder blades while simultaneously rotating your scapula. Try to bring your shoulders to your ears (or as close as possible) while elevating your scapula.

Hold that contraction for at least two seconds before lowering your shoulders back down.

  • 1 set warm-up of 20 reps using very light weight
  • 3 sets of 12-15 reps

2 Dumbbell Lateral Raise

These raises primarily work the middle head of the deltoid as well as the anterior deltoid and posterior (back) deltoid.

Dumbbell Lateral Raises

Stand with your feet shoulder with apart, feet firmly planted. Holding a dumbbell in each hand, and keeping a slight bend in each arm, raise your arms to shoulder height.

Slowly bring your arms down and back to your sides. Repeat.

  • 1 set warm-up of 20 reps using very light weight
  • 3 sets of 12-15 reps

3 Military Press

This exercise works the entire shoulders complex, but especially the front deltoids.

Sit on a bench. With your feet firmly planted and roughly shoulder width apart, grasp the bar with an overhand grip. Extend your arms straight while lifting overhead. Try not to arch your back.

Lower the bar back down to your clavicle and repeat. Be careful not to hold your breath. Inhale while pulling down and exhale while pushing up.

  • 1 set warm-up of 20 reps using very light weight
  • 3 sets of 12-15 reps

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Known as ”The World Most Ripped Fitness Model,” he’s very passionate about educating people all over the world about health and fitness.

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Paige Hathaway

1 day 6 hours ago

Add this one to your routine 👆🏼👇🏼
- All you need: 1 heavy kettle bell
Movement combo: DEADLIFT into a upright row into a SQUAT!
- 10 reps x 4 rounds

Music 🎶 Open Arms by RKCB

Paige Hathaway

1 day 21 hours ago

This is how sad I look when I run out of pizza. 😭😝

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