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  1. #1
    Trusted Advisor Doug's Avatar
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    Default Killer Shoulders

    Hi everyone.

    Getting stale in the same old shoulder routine. ????

    Here are some exercises not known to many people that can help to add new stimulus to shoulder development.

    (1) Prone Reverse Raises.

    The purpose of this exercise is to work the posterior deltoid/outer trapezius in a way that no other movement can
    (a) Lie down on a bench high enough so that your arms can extend down to the sides without touching the floor. If no bench is available, you can do this exercise whilst standing and bent over, torso parallel to the floor.
    (b) Holding a dumbell in each hand, palms facing forward, slowly and deliberately bring the arms up and back, along side your body. Keep the arms straight throughout.
    (c) Return the weight to the original position and repeat.
    3 sets x 10-12 reps

    (2) Supine Cable Arcs.

    In this exercise you'll eventually be lying down on a bench at a cable station.
    (a) Using a low pulley; take hold of a straight bar with both hands in an overhand grip whilst seated on the bench or floor.
    (b) Now lie back and keep the cable down by your hips,
    (c) Using an upward, arc like movement, raise the bar overhead and upwards until your arms are outstretched as far back as the will go.
    3 sets x 12-15 reps.

    (3) "W" Presses.


    (a) Hold a pair of dumbells in the standard fashion as if you were going to do presses.
    (b) Now as you rise the dumbells, spread your arms so that your hands are further out to the sides at the top of the movement, simulating the look of a "W".
    (c) Lower the weight down until your elbows are as low and as close to the body as possible.
    4 sets x 10 reps.

    (4) Forward Barbell Holds.

    (a) hold a barbell straight out in fron of you with arms parallel to the floor.
    (b) continue holding it.
    (c) Keep going !
    (d) Dont drop your arms untill you cant hold the bar up any more.
    4 sets to failure.

    (5) Swinging Dumbell Raises.

    (a) With both hands grab a heavy dumbell on the floor.
    (b) Keeping your legs apart and slightlyl bent, raise the dumbell from the floor to above your head in one sweeping movement. keeping the arms straight as possible throughout.
    3 sets x 12-15 reps.

    (6) Lying Bent-Arm Quarter-Laterals.

    (a) Lie sideways on a slightly inclined bench.
    (b) Holding a heavy dumbell in your upper hand, bend your arm at the elbow.
    (c) Now using only the shoulder muscles, raise the weight just a couple of inches so that your elbow and the dumbell remain at the same height.
    (d) Slowly lower the weight, but dont let it come to a total rest at the bottom.
    (e) Keep the weight moving within this range of motion for as long as possible. Repeat with the other arm.
    3 sets x 10-12 reps.

    Good luck..!
    Doug

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  2. #2
    Stealth Mod Saurus's Avatar
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    Superb post, Doug!

    rep +
    A person is only as big as the dream they dare to live.

  3. #3
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by Saurus View Post
    Superb post, Doug!

    rep +
    Thanks mate...and thanks for the rep points..!
    Doug

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  4. #4
    Just joined M&S Andrew F.'s Avatar
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    Default Great post

    Awesome post, really helpful, Arnold Shwartznegger's left shoulder here i come

  5. #5
    Stealth Mod Saurus's Avatar
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    Default

    A little feedback on the above exercises...

    I've been doing the "Prone Reverse Raises" for about three months now. I got quicker development in my rear delts from the Prone Reverse Raises than I ever did from reverse fly's. (I did them bending over rather than on a bench.)

    Perhaps it is because they are something "new" or different for the shoulders. Whatever the reason, I highly recommend them...
    A person is only as big as the dream they dare to live.

  6. #6
    - Shaun's Avatar
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    Default

    I'd like to try them but neither of my gyms have a high enough bench!

  7. #7
    Trusted Advisor Doug's Avatar
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    Default

    Quote Originally Posted by Shaun View Post
    I'd like to try them but neither of my gyms have a high enough bench!
    Shaun..you can do them standing bent over, see the explanation in the first post..
    Doug

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  8. #8
    Stealth Mod Saurus's Avatar
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    Default

    Also, it is very important to keep the palms facing forwards, as in the description. I don't know the physiological reason why, but the difference when doing the workout with palms forward compared to a neutral grip is huge. You'll feel it - when you do them, you'll know what I mean.
    A person is only as big as the dream they dare to live.

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    Default

    Im having hard time visualising prone reverse raises. once you're in position and your palms are facing forward, do you lift your arms away from your body(like when you do lateral raise) or is it more like in a "one arm dumbell row" with a different grip ?

  10. #10
    M&S Power User bucko91's Avatar
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    doug im lacking in middle shoulder wierdly :S like ive got big front shoulders ok rear n not so good middle any exersises that will give them a kick ??
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  11. #11
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by bucko91 View Post
    doug im lacking in middle shoulder wierdly :S like ive got big front shoulders ok rear n not so good middle any exersises that will give them a kick ??
    Firstly throughly warm up the shoulders...

    Hi matey..Do seated side lateral raises first in your routine.

    Hold the dumbell right at the back end of the dumbell with the little finger right against the weight, with the elbows in a natural position (slightly bent not fully straightened) "lift" the weight directly out to the side, do not allow the dumbell to go forwards. As soon as the dumbell leaves the side slightly twist the whole of the arm (as if pouring water from a jug). take 3 seconds to take the weight up, hold for 2 seconds at shoulder height, take three seconds to lower the weight. 4 sets 8-10 reps. NOTE: at any time the hand travels higher than the elbow then the front delts become more involved, this type of side delt raise you will see a lot of people using, the elbow should always be higher than the hand.......
    Doug

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  12. #12
    M&S Power User bucko91's Avatar
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    Hey doug thanks for that my middle shoulder has improved abit but is still lacking abit but it is catching so thanks for the advice on that one ...

    now for my next question what is the best exercise for shaping your shoulders ????
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  13. #13
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by bucko91 View Post
    Hey doug thanks for that my middle shoulder has improved abit but is still lacking abit but it is catching so thanks for the advice on that one ...

    now for my next question what is the best exercise for shaping your shoulders ????
    Not sure what you mean by "shaping" the shoulders. Lower bodyfat will bring out the splits between the front, side, rear delts
    Doug

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  14. #14
    M&S Power User bucko91's Avatar
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    i mean like making them more rounded
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  15. #15
    Regular Poster gav4010's Avatar
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    Quote Originally Posted by bucko91 View Post
    i mean like making them more rounded
    Are you maybe meaning your traps?
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  16. #16
    M&S Power User bucko91's Avatar
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    nooo not my traps lol i mean my shoulders how do i get that rounded look with my shoulders
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    Default

    Awesome... I shall be adding the prone reverse raises into this afternoon's session.
    We have the technology, we can rebuild him, make him faster, stronger, better than before...

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    Just joined M&S samalmarr's Avatar
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    Smile

    I am going to try these exercises because i wanted to increase my shoulder size anyway as they are small.

    I have also tried to lift barbels and do free weights to build my muscles.

    Thanks alot

  19. #19
    EctoMorphic BolanRox's Avatar
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    Default

    Sounds Interesting!

    Just wondering though what i would sub out to use them?

    the W presses I assume would replace the Arnold / Shoulder Press?

    but what about the Prone Reverse Raises?
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  20. #20
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    Thumbs up Yes I scream ouch with #'s 1, 2, 4, 6

    Those are killers!! i haven't done the W's or the Swing- I'll have to avoid those
    Why don't ppl know these techniques? They are amazing!!! Good post!

    A variation I've used- prone on a slightly incline bench
    back to back sets with DB's-- rear delt raises, front raises, and reverse(?) then...military press
    No rest between sets! YOUCH! delts are worked from several angles and fatigue quickly (for lil old moi)

    Does that sound good Doug?
    Last edited by Michal; 04-17-2009 at 02:33 PM.

  21. #21
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    Default

    Quote Originally Posted by BolanRox View Post
    Sounds Interesting!

    Just wondering though what i would sub out to use them?

    the W presses I assume would replace the Arnold / Shoulder Press?

    but what about the Prone Reverse Raises?
    I've done bent knee, chest near parallel to the floor reverse raises???

  22. #22
    M&S Senior Member 5x5er's Avatar
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    Default

    Quote Originally Posted by Zzang View Post
    Im having hard time visualising prone reverse raises. once you're in position and your palms are facing forward, do you lift your arms away from your body(like when you do lateral raise) or is it more like in a "one arm dumbell row" with a different grip ?
    I'm having the same problem with these. Not sure how to do them.
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  23. #23
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    Default

    Cuban Rotations are a good exercise for the rotator cuff, and not many people do them. Here is how to do them:
    http://www.abcbodybuilding.com/exerc...nrotations.htm
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    Default

    Quote Originally Posted by Zzang View Post
    Im having hard time visualising prone reverse raises. once you're in position and your palms are facing forward, do you lift your arms away from your body(like when you do lateral raise) or is it more like in a "one arm dumbell row" with a different grip ?
    I had the same problem last night, but I re-read the description of the exercise while I was more awake this morning, and the arms are kept straight throughout the movement, and are kept close to the body. It's like a bent over side lateral raise, except the straight arm goes back and close to your body.
    Height: 6'-2"
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  25. #25
    Coming Up The Ranks Growler's Avatar
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    Default

    I'm having trouble visualizing the Prone Reverse raises.... if I'm visualizing this correctly, I should:

    1. Lay on my stomach on a bench
    2. With two dumbbells on the floor by my head, grab each dumbbell so that my palms are facing down.
    3. With arms straight, no elbow bend, raise up the dumbbells so that they are now inline with my body. Palms facing down, thumbs facing each other.
    4. with arms straight, bring your arms to the side. so now your body forms a "T".
    5. Continue to motion until the dumbbells are by your hips.
    6. Reverse the motion and put the dumbbells on the ground.

    Is this correct?
    ---
    Growler

 

 

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