Working out the on shoulders is painful and tiring task, but when that workout ends, it feels great! And it s no small feat to build shoulders that everyone envies, so, it will take time to see definite results. Ut believe us, it will all be worth the wait. Don t know how to forge them? We are here with the words of wisdom on the science behind the phenomenon called boulder shoulders!
Step 1: Grab a barbell and hold it at shoulder height with palms facing forwards.
Step 2: Set your feet shoulder width apart and slightly bend your knees to inititate the move.
Step 3: Push up with your legs to explosively press the barbell straight above your head. Return under control to the start position.
Barbell military press
Sets: 3 / Reps: 6 / Rest: 2 mins
Step 1: Position your feet close together and lift the barbell up to your shoulders, palms facing forward.
Step 2: Press the barbell above your head explosively until your arms are fully extended, then lower the weight under control.
Arnold press
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Sets: 3 / Reps: 8 / Rest: 90 secs
Step 1: Sit on a bench with dumbbells held in front of you, palms facing your shoulders as though you've just finished a bicep curl.
Step 2: Push the dumbbells up over your head while rotating your arms until your palms face away from you. Straighten your arms, pause, then reverse the movement.
Lateral raise
Sets: 3 / Reps: 8 / Rest: 90 secs
Step: Pick a couple of dumbbells and stand with them by your sides, palms facing your body.
Step 2: Keeping your upper body still, lift the dumbbells out to your side with a slight bend at your elbows.
Step 3: Lift until your arms are parallel to the floor then slowly lower to the start position.
Single dumbbell front raise
Sets: 3 / Reps: 8 / Rest: 90 secs
Step 1: Hold the end of a dumbbell with both hands and let it hang between your legs, positioned shoulder width apart.
Step 2: Lift the dumbbell directly above you, keeping your arms extended, then lower it back down and repeat.
Dumbbell incline rear fly
Sets: 3 / Reps: 10 / Rest: 90 secs
Step 1: Lie on an incline bench with a dumbbell in each hand, hanging just above the floor.
Step 2: Simultaneously, lift both arms out to the side until your elbows are in line with your shoulders.
Step 3: Lower the dumbbells back to starting position, then repeat.
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