July 22, 2020

The 4-Week Dumbbell Workout Plan : Shoulders

Para construir hombros robustos, debe apuntarlos desde múltiples ángulos para activar las tres cabezas del músculo deltoides. Las pesas son la herramienta perfecta para el trabajo. Si bien los movimientos con barra a menudo requieren un observador, y la mayoría de las máquinas fijan su movimiento en un plano de movimiento, las pesas requieren que todos sus músculos estabilizadores funcionen, obligan a su núcleo a mantener todo junto y ofrecen mucha versatilidad con cada ejercicio.

Entrenamiento 4: Hombros (Semana 1)

1A prensa aérea

Series  4  repeticiones  10  descanso  0sec  Tempo  2010

Cómo:

  • Párate alto sosteniendo una pesa en cada mano a la altura de los hombros.
  • Keeping your chest up, press the weights directly overhead until your arms are straight, then lower them back to the start.

Why: The key to building bigger, wider shoulders is to make these muscles work through their full range of motion, so make sure you lower the dumbbells all the way back to the start position at the end of each rep.

1B Lateral raise

Sets 4 Reps 10 Rest 60sec Tempo 2010

How to:

  • Stand with dumbbells by your sides and palms facing each other.
  • Lean forward slightly, then raise the weights to the sides, leading with your elbows.
  • Slowly lower them back to the start under control.

Why: This is a fantastic move for hitting your side delts – the section of the shoulder muscles that, when developed, creates a strong and wide upper body to help create the coveted V-shaped torso.

2A Arnold press

Sets 4 Reps 10 Rest 0sec Tempo 2010

How to:

  • Stand tall with a dumbbell in each hand at shoulder height with palms facing you.
  • Press the weights directly overhead, rotating your wrists as you lift, until your arms are straight, then lower them back to the start.

Why: It’s a similar lift to the straight overhead press, except your wrists rotate as you move the weights – and it’s this added movement that will fire up even more muscle fibres.

2B Upright row

Sets 4 Reps 10 Rest 60sec Tempo 2010

How to:

  • Stand tall holding a pair of dumbbells in front of your body with straight arms.
  • Keeping your chest up and leading with your elbows, row the weights up until your hands reach chin height.
  • Lower back to the start.

Why: Building bigger shoulders means you also need to work your traps, which is what this lift does brilliantly. Don’t go too heavy at first – it’s better to perform quality reps than max-weight ones – and never jerk the weights up and down.

3A Front raise

Sets 4 Reps 10 Rest 0sec Tempo 2010

How to:

  • Stand tall holding a pair of dumbbells in front of your body with straight arms.
  • Keeping your chest up and arms straight, raise the weights in front of you to shoulder hit.
  • Lower back to the start.

Why: This lift hits the front of your shoulders predominantly and, as with all shoulder moves, make sure you are controlling the weight at all times – it should never be controlling you. You can’t add muscle if you’re injured.

3B Shrug

Sets 4 Reps 10 Rest 60sec Tempo 2010

How to:

  • Stand tall holding a dumbbell in each hand with straight arms.
  • Keeping your chest up, core braced and arms straight, shrug your shoulders.
  • Haga una pausa en la parte superior, luego baje los pesos de regreso al inicio.

Por qué:  es otro gran movimiento para trampas más grandes, y lo mejor de este movimiento es que puedes ir pesado porque su rango de movimiento es muy corto. Mantenga todo apretado y encoja los pesos con fuerza para que sea más efectivo.

Artículo original