Killer Shoulders

[Doug]

Hi everyone.

Getting stale in the same old shoulder routine. ????

Here are some exercises not known to many people that can help to add new stimulus to shoulder development.

(1) Prone Reverse Raises.

The purpose of this exercise is to work the posterior deltoid/outer trapezius in a way that no other movement can
(a) Lie down on a bench high enough so that your arms can extend down to the sides without touching the floor. If no bench is available, you can do this exercise whilst standing and bent over, torso parallel to the floor.
(b) Holding a dumbell in each hand, palms facing forward, slowly and deliberately bring the arms up and back, along side your body. Keep the arms straight throughout.
(c) Return the weight to the original position and repeat.
3 sets x 10-12 reps

(2) Supine Cable Arcs.

In this exercise you'll eventually be lying down on a bench at a cable station.
(a) Using a low pulley; take hold of a straight bar with both hands in an overhand grip whilst seated on the bench or floor.
(b) Now lie back and keep the cable down by your hips,
(c) Using an upward, arc like movement, raise the bar overhead and upwards until your arms are outstretched as far back as the will go.
3 sets x 12-15 reps.

(3) "W" Presses.

(a) Hold a pair of dumbells in the standard fashion as if you were going to do presses.
(b) Now as you rise the dumbells, spread your arms so that your hands are further out to the sides at the top of the movement, simulating the look of a "W".
(c) Lower the weight down until your elbows are as low and as close to the body as possible.
4 sets x 10 reps.

(4) Forward Barbell Holds.

(a) hold a barbell straight out in fron of you with arms parallel to the floor.
(b) continue holding it.
(c) Keep going !
(d) Dont drop your arms untill you cant hold the bar up any more.
4 sets to failure.

(5) Swinging Dumbell Raises.

(a) With both hands grab a heavy dumbell on the floor.
(b) Keeping your legs apart and slightlyl bent, raise the dumbell from the floor to above your head in one sweeping movement. keeping the arms straight as possible throughout.
3 sets x 12-15 reps.

(6) Lying Bent-Arm Quarter-Laterals.

(a) Lie sideways on a slightly inclined bench.
(b) Holding a heavy dumbell in your upper hand, bend your arm at the elbow.
(c) Now using only the shoulder muscles, raise the weight just a couple of inches so that your elbow and the dumbell remain at the same height.
(d) Slowly lower the weight, but dont let it come to a total rest at the bottom.
(e) Keep the weight moving within this range of motion for as long as possible. Repeat with the other arm.
3 sets x 10-12 reps.

Good luck..!

[Saurus]

Superb post, Doug!

rep +

[Doug]

Originally Posted by Saurus

Superb post, Doug!

rep +

Thanks mate...and thanks for the rep points..!

[Andrew F.]

Awesome post, really helpful, Arnold Shwartznegger's left shoulder here i come

[Saurus]

A little feedback on the above exercises...

I've been doing the "Prone Reverse Raises" for about three months now. I got quicker development in my rear delts from the Prone Reverse Raises than I ever did from reverse fly's. (I did them bending over rather than on a bench.)

Perhaps it is because they are something "new" or different for the shoulders. Whatever the reason, I highly recommend them...

[Shaun]

I'd like to try them but neither of my gyms have a high enough bench!

[Doug]

Originally Posted by Shaun

I'd like to try them but neither of my gyms have a high enough bench!

Shaun..you can do them standing bent over, see the explanation in the first post..

[Saurus]

Also, it is very important to keep the palms facing forwards, as in the description. I don't know the physiological reason why, but the difference when doing the workout with palms forward compared to a neutral grip is huge. You'll feel it - when you do them, you'll know what I mean.

[Zzang]

Im having hard time visualising prone reverse raises. once you're in position and your palms are facing forward, do you lift your arms away from your body(like when you do lateral raise) or is it more like in a "one arm dumbell row" with a different grip ?

[bucko91]

doug im lacking in middle shoulder wierdly :S like ive got big front shoulders ok rear n not so good middle any exersises that will give them a kick ??