Three-stage Shoulder Routine
by Chris Akard
Toned shoulders are an important part to body function and they help to
highlight the arms. As for the women out there, throw away those shoulder pads!
Defined and built shoulders will do the trick. My personal opinion is that
shoulders are sexy. From Cindy Crawford to Linda Hamilton, shapely shoulders are
a must for the fit physique.
One of my favorite shoulder routines is the three-stage shoulder workout. I
like it because it produces an effective and safe burn for the deltoid or
shoulder muscle. The three-stage workout is also good because it hits all areas
of the shoulder in one routine. Finally, you don't need heavy weight resistance
for this exercise -- a great aspect for any at-home exercise participant.
Please consult a physician before starting this or any exercise program.
Three-stage Shoulder Workout
Complete the following movements consecutively (five to 12 repetitions at
each stage).
Stage 1
Front Raise
Keeping your arms in a straight position, raise the weights to shoulder
level. Exhale as the weights rise. Use a slow and controlled motion. Keep those
knees bent and abdominals tight to protect the back when doing this movement.
Stage 2
Lateral Raise
Your arms should be slightly bent on this one. With your elbows pointing
directly behind you, raise the dumbbells to shoulder level. Do not straighten
your arms as you lift! Keep the arms in the same bent position throughout the
range of motion. The back of your hands should be facing the ceiling when at
shoulder level.
Stage 3
Overhead Press
As with all three exercises, keep the knees bent and the abdominals tight to
support the back. Press the dumbbells above your head. Release the arms down to
just below a 90-degree angle. Your arms should move in a triangular motion. The
peak at the top and the base at the bottom.
Your weight selection should begin with light dumbbells or even soup cans.
Because the movement is three-stage, you don't need a lot of weight to produce
the results. Use 3- to 8-pound weights for ladies and 8- to 20-pound weights for
guys.
Perform five to 12 repetitions at each stage.
At the end of the third stage, you will feel the shoulder muscles really
working. Do this two to three times per week and you will see results in four
weeks!
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