Hey guys, it’s Samantha here with the EFX Sports. It’s a hundred degrees here in Southern California, which means it is literally tank top season. It’s so hot out. And that means that we’re gonna be wearing a lot of sleeveless and backless clothing this summer. I’m going to show you how to get really sexy shoulder caps with just a set of dumbbells.Show More ...
We’re going to really target the front, the mid, and the rear delts with five simple exercises. So the first exercise that we’re going to be doing is Seated Overhead Press or Shoulder Press. You’re going to take a set of dumbbells, come right up overhead. First of all, we’re going to make sure that our shoulders are depressed.
You don’t want to be activating our traps in this motion, and you’re literally just going to raise overhead. Do not lock out your arms. You want to make sure that there is constant tension on that front delt.
You want to be exhaling on the way up, inhaling on the way down. So the next thing that we’re going to be doing are Lateral Raises. So things to keep in mind is, again, we don’t want to have our shoulders raised. You want to keep them depressed at all times. You want to just come straight out make sure that we’re not rotating our palms either forward or backwards.
When we start to fatigue, we tend to rotate the dumbbells this way. So you want to really make sure that you’re not doing that. Another thing that you want to do is not come all the way down so that you maintain that tension on that mid delt.
So the next thing that we’re going to do is really target our rear delts. You’re going to have your bench set up at an incline. Make sure that your chest is nice and high. Then we’re going to have a pronated grip on our dumbbells, and we’re going to horizontally come out, this horizontal abduction. Again, you want to make sure that you’re not engaging your traps. Keep the weight nice and light. Have a neutral position with your spine. Really focus on those rear delts.
So the next movement we’re going to go over is a Rear Delt Dumbbell Row. So what you want to keep in mind is with something high, so whether it’s a bench or maybe like the dumbbell rack, you want to keep your shoulders squared off. You’re going to be bringing your elbow back past your back.
So you really want to pull, and then you’re going to be looking for that external rotation by coming forward with your grip. So it’s going to look like this. We’re going to come back this way, and then on over. Now you’re really going to reach full contraction in that rear delt by getting that external rotation. Now if you’ve never done this before, you really should keep the weight light because it does not take much.
So the last movement that we’re going to talk about is Arnold Press, and it’s just kind of an overall excellent shoulder movement. We’re going to be activating kind of the entire shoulder doing this.
So things to keep in mind is that you want to stay pretty narrow and close. When you’re pressing overhead, you don’t want to come out wide. Now what I mean by that is you don’t want to take these dumbbells out and around into an Overhead Press. What you want to do is keep the dumbbells nice and close together and rotate through. Nice, slow, and controlled. Try not to rock. Don’t let that weight take you.
Now as always we’re trying to build strength; less reps. I like to personally superset these.
So I usually do four to five sets, one warm-up set, two to three working sets, and then a burnout set. So usually like twelve to fifteen reps for my working sets, and then about twenty to twenty-five reps for my burnout.
Now, if you’re obviously trying to build strength, then I would up the weight and lower the reps.
Alright guys, go get after it.