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Create the perfect boulder shoulder!

Looking for the boulder shoulder – Arnie Style?

Shoulders are one of those muscle groups that can be a nightmare to build. We can train them weekly but they just don’t seem to grow, and part of the problem is they are often treated as one muscle but we need to break them down into different muscles. This will allow you to work them individually to get the shoulders you might want. Give this little session a go!

Traps

The first move we are going to do is the Barbell Shrug to work the Traps. It is simple yet effective. The key here is to do more reps (at least 20) over more sets (at least 4) of a lower weight. This means you might have to check your weights at either side and take one off. Less is definitely more here…..

Lats

Now lets hit your lats! We are going to do three sets of at least ten reps on each of the following ways:

  1. Rear Delt Raise – Bent over from the waist dumbells straight down in front of you and raised so your ams are level. Keep back straight at all time.
  2. Side Delt Raise – Start with the weights at your waist and bring both up together to be shoulder level and hands fully stretched out.
  3. Front Delt Raise – Start with both weights at your waist and lift them out in front of you to shoulder height and width apart. Keep arms straight.

Whole Group

To finish off your shoulder workout we are going to use the warmed up muscles to perform some Military Presses. Try and focus on form here getting the arms fully locked out. We are doing 4 sets of 8 so again go slightly lighter on the weight front and really focus on using the shoulder to perform. Using too heavy a weight will mean you naturally use your leg muscles and that isn’t what we are looking for!

Here at i-Motion Gym we have a great selection of free weights and a dedicated weights area in our clubs, why not book in for a tour and see what we are all about? Call our Rotherham club on 01709 257106 or our Stafford club on 01785 333450

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