By just using a simple set of dumbells and a barbell with free weights,shoulder muscles can be built. Please
refer to the pictures below for an effective shoulder workout. Perform the shoulder exercise twice a week with
atleast 72 hours gap.
SHOULDER EXERCISE- BARBELLS (FOR MEN)
position
1 position2
position 3
Stand Straight with your feet apart as shoulder
length. With Chest Straight, hold a barbell with free weights (position1).
Start this exercise with light weights and keep increasing as per
your comfort factor .
Breathing in raise the barbell towards your chest and bring it till the point
between your chin and chest just below the shoulder(position2).
Standing straight breathe in and lift the barbell directly
up(position3).
Hold for a count of one and breathing out slowly bring it back to the
previous position(position2) and then slowly to position1.
Repeat the above for 10-12 repetitions which is equal to 1 set.
Perform 4-5 sets with only 1 minute difference between each set.
SHOULDER EXERCISE- DUMBBELLS(FOR MEN/WOMEN)
position
1 position2
Perform the same exercise steps as explained for Shoulder Exercise with Barbells. Now Dumbbells have
to be used instead of Barbells.
