PURPOSE OF EXERCISE: To develop the trapezius muscles. This exercise can be done extremely heavy to thicken the traps, which really helps you in doing back poses. EXECUTION: Stand upright, arms at sides, a heavy dumbbell in each hand. Raise your shoulders up as high as you can, as if trying to touch them to […]
Category Archives: Training
PURPOSE OF EXERCISE: A heavy cheating movement for advanced bodybuilders to strengthen the entire shoulder girdle and upper back. EXECUTION: (1) Choose a heavy barbell and grasp it with an overhand grip, hands about 12 inches apart. Let the bar hang down at arm’s length in front of you. (2) Lift the bar straight up […]
PURPOSE OF EXERCISE: To develop the trapezius and the front deltoids and create separation between deltoids and pectorals. EXECUTION: (1) Stand grasping a barbell with an overhand grip, hands 8 to 10 inches apart. Let the bar hang straight down in front of you. (2) Lift it straight up, keeping it close to your body, […]
PURPOSE OF EXERCISE: To work the rear and side deltoids. This exercise was often recommended by France’s Serge Nubret, and will work wonders for both your rear and side deltoids. It should be done only with a moderate weight and performed very strictly. EXECUTION: Preferably, you should use an abdominal board set at an angle. […]
PURPOSE OF EXERCISE: To work the rear head of the deltoids. By using cables, you get a slightly longer range of motion with continuous resistance throughout the movement. This is one of Franco Columbu’s favorite rear deltoid exercises, and his rear delts are fantastic. EXECUTION: (1) Using two floor-level pulleys, take a handle in each […]
PURPOSE OF EXERCISE: To develop the rear deltoids. EXECUTION: (1) Stand with a dumbbell in each hand. Bend forward from the waist 45 degrees or more, letting the dumbbells hang at arm’s length below you, palms facing each other. (2) Without raising your body, lift the weights out to either side of your head, turning […]
PURPOSE OF EXERCISE: To isolate andwork the rear head of the deltoids.By bending over while executing aLateral, you force the posterior head ofthe deltoids to work more directly.Doing them seated allows you to do astricter movement than when standing. EXECUTION: (1) Sit on the end of abench, knees together, and take adumbbell in each […]
PURPOSE OF EXERCISE: To develop the front head of the deltoids. This exercise not only works the front head of the deltoids through its entire range of motion, but also involves the traps during the top of the movement. It can be done either standing or sitting. EXECUTION: Stand with a dumbbell in each hand. […]
PURPOSE OF EXERCISE: To develop the rear deltoids by isolating and flexing the rear deltoid when reaching the top position of the Cable Lateral movement. EXECUTION: (1) Sitting on a stool or low bench, take hold of a handle attached to a floor-level pulley in such a way that your arm is fully extended across […]
PURPOSE OF EXERCISE: To focus the work on the side delt head. This movement, which was a favorite of Sergio Oliva’s, helps bring out definition in the shoulders, and works the rear and front heads as well. EXECUTION: (1) Stand upright, with your arm down beside you, holding on to a handle attached to a […]