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4 home exercises for super shoulders

The shoulders. It can make or break you physically. A beautiful body without matching shoulders is like a coat that is too big on a hanger that is too small. A beautiful shoulder area is important for both men and women. And of course something has to be done for that. So let's workout! You don't even have to leave the house to make this dream come true. We have put together four fun exercises, all you have to do is perform them three to four times a week. It can be that simple!

 

Shoulder press

In this exercise we use the 3-piece expander set from Body & Fit. In these exercises we mainly address the main muscle of the shoulders: the deltoid. The triceps are also trained.

How?

Sit on top of the center of the longest resistance band and hold the handles in both hands with the inside of your wrist pointing forward, at shoulder height. Start with your elbows at a 90 degree angle and slowly extend both arms in an upward direction, until your elbows are only slightly bent. Slowly return to the starting position. Repeat this movement by following the previous steps again. Make sure to sit upright throughout the performance.

Frequency

Three sets of fifteen reps with 30 seconds rest between each set.

 

Side raise

In this exercise we also use the 3-part expander set. During this exercise, the deltoid is mainly addressed. The trapezius (neck muscle) is also loaded. This is the muscle that allows you to shrug your shoulders. The triceps are practically relieved here, since we do not make any stretching movements with the arms.

How?

Stand on the longest resistance band and take the handles in both hands. Stand up straight with your arms along your sides. Move your hands up in a sideways direction, with arms slightly bent and the inside of your wrist facing down (pronounced). Stop at shoulder height. Return to the starting position by bringing your arms back to your sides. Repeat this movement by following the previous steps again.

Frequency

Three sets of fifteen reps with 30 seconds rest between each set.

 

Front raise

Again we use the 3-piece expander set. As with the side raise, we mainly address the deltoid and the trapezius. The triceps are also spared here.

How?

Stand on the longest resistance band and take the handles in both hands. Stand up straight with your arms along your sides. Move your hands straight up in a forward direction, with arms slightly bent and the inside of your wrist pointing down (pronounced). Stop at shoulder height. Return to the starting position by bringing your arms back to your sides. Repeat this movement by following the previous steps again.

Frequency

Three sets of fifteen reps. Rest for 30 seconds between sets.

 

Upright row

Using the 3-part expander set, we close the series with the upright row. This exercise again targets the deltoid as well as the trapezius.

How?

Stand on the longest resistance band and take the handles in both hands. Stand up straight with hands at hip level. Keep your hands together in front of you. Move your hands straight up towards your face with the inside of your wrist pointing down (pronounced). Stop at shoulder height. Return to the starting position, bringing your arms back to just in front of your body, at hip level. Repeat this movement by following the previous steps again.

Frequency

Three sets of fifteen reps with 30 seconds rest between sets.

 

For the tough guys among us

Any exercise can be made heavier by performing it more slowly. In addition, you can increase the frequency by increasing the number of repetitions and / or the number of sets and / or you can shorten the rest. The exercises can also be made heavier by standing wider on the resistance cable or by using a shorter resistance cable if possible. Make sure that the posture is correct at all times.

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