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Shoulders: The Key to a Killer V-Taper

By Deena Hamza

How are my Precious Gents holding up? Anyone feeling the Tuesday Munchies and looking for some feel good (i.e. unhealthy) food to soothe this glorious beginning to another week?

STOP RIGHT THERE! Don’t EVEN do IT….

I always start my workout regimen with my favorite body part. Right now they’re shoulders. Broad shoulders are every man’s desire as it symbolizes power and strength. The shoulder muscles are called deltoids and consist of three heads: anterior deltoid (front shoulder), middle deltoid, and posterior deltoid (rear shoulder).

By developing the three heads of the shoulder, your shoulders will appear broader and your waist will appear slimmer. This illusion is called the V-taper. Here’s a great shoulder workout that can also be done at home given you have a set of dumbbells. The key to choosing the proper weight is to ensure you can complete 8 to 10 solid reps (no cheating) with proper form. Drop the TOUGH GUY ‘tude unless you are up for being injured.

The exercises should be completed through 3 sets of 10 repetitions.

Front Deltoid: One Arm Dumbbell Front Raise

Begin: Hold a dumbbell in your right hand with the weight resting in front of your right thigh. Slightly bend your elbow (joints should never be locked).

Movement: Lift the dumbbell in front of you (be sure to focus lifting with your shoulder muscles) until your arm is parallel to the ground. Slowly lower the weight back to resting position.

Middle Deltoid: One Arm Dumbbell Lateral Raise

Begin: Hold a dumbbell in your right hand with the weight resting by your side. Elbow should be slightly bent.

Movement: Lift the dumbbell until your arm is parallel to the ground. Slowly lower and repeat for all repetitions before switching arms.

Anterior Deltoid: Upright Dumbbell Row

Begin: Hold a set of dumbbells, once in each hand. With elbows bent, gently rest the weights on your thighs with your palms facing you. Stand with your feet shoulder width apart, knees slightly bent.

Movement: Lift and bend your arms bring the weights as close to your body as possible, concentrating on your delts. The movement is complete once your upper arms are parallel to the ground. Slowly lower the weight in a controlled fashion and repeat.

With these three moves, you are on the right path to developing stellar shoulders that will cause jaws to drop. Now is the time My Precious Gents and as always, I would LOVE to hear from you. P.S. For my advanced G.O.Ps, try Vince Gironda’s “8×8” technique. That is, 8 sets of 8 reps per exercise to really blast your sarcoplasm into full growth potential.

Until next time, ~Deena

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Comments

  1. Matt Grosser says:

    This article lost all credibility when you described “front” deltoid and anterior deltoid as 2 different things. Also enjoy the chronic and if left untreated arthritic shoulder you will be left with by overdeveloping anterior deltoid and under developing posterior deltoid. Incorporate some rear deltoid work into this (too many exercises to mention) and remove 1 of the anterior deltoid exercises and it would be a bit better.

    I have Cert IV in Massage Therapy, Personal trainer, Diploma in Remedial Massage and Bachelor of Applied Science (Human Movement and Health Studies).

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