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Get massive shoulders like Hrithik Roshan or John Abraham with these exercises

Get great shoulders like Hrithik and John with these exercises recommended by their trainer Kris Gethin.

Hrithik John Shoulder

Kris is one of the most well-known names in the international body-building circuit as the editor-at-large and main spokesmodel of Bodybuilding.com. He is the creator of the Dramatic Transformation Principle (DTP), which has helpedHrithik Roshan transform his body for his movie Krrish 3 and has been training other celebs like John Abraham and Mahesh Babu as well. Here's an excerpt from his book The Bodybuilding.com: Guide to Your Best Body which tells you the exercises that will help you get massive shoulders.

Bent-over rear raises

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bent over rear raises

Keeping your back straight, bend at the waist to pick up two dumbbells, your palms facing behind you. This will be your starting position. Keeping your torso stationary, exhale as you lift the dumbbells straight to your sides until your upper arms are parallel to the floor. Pause briefly at the contracted position, then inhale as you slowly lower the dumbbells to the starting position.

Dumbbell shoulder press

Dumbbell shoulder pressHolding a dumbbell in each hand, sit on a military press bench or utility bench with back support. Place the dumbbells upright on top of your thighs. Raise the dumbbells to shoulder height one at a time, using your thighs to help propel them into position. Be sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position. Exhale as you push the dumbbells upward until they almost touch at the top. After a brief pause at the top, inhale as you slowly lower the weights to the starting position.

Front Dumbbell raises

Front Dumbbell Raise

Stand up straight with a dumbbell in each hand in front of your thighs at arms' length, using an overhand grip. This will be your starting position. Without swinging, lift the right dumbbell to the front with a slight bend in your elbow with your palm facing down. Continue to lift it until your arm is slightly above your chest, and parallel to the floor. Lower the dumbbell slowly to the starting position, then repeat with the left dumbbell. Continue alternating in this fashion until the recommended number of reps has been performed with each arm.

Side dumbbell raises

Side dumbbell raiseStand up straight with a dumbbell in each hand at your sides, your palms facing you. This will be your starting position. With your torso stationary, exhale as you lift the dumbbells to your sides with a slight bend in your elbows, continuing to raise the weights until your arms are parallel to the floor. Your hands should be tilted slightly forward as if you are pouring a glass of water. Pause for a brief moment at the top, then inhale as you slowly lower the weights to the starting position. (Read: Get a sculpted chest like Hrithik Roshan or John Abraham with these exercises!)

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Physique Elite'The Bodybuilding.com: Guide to Your Best Body' is authored by Kris Gethin and published by Simon & Schuster (2013). It can be purchased online on Flipkart. Watch this space for more excerpts from the book.

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