Shoulder Workout

For the first of many workouts that we’ll offer on the Golden Era Nutrition Blog, we wanted to cover an oft-neglected part of the body: the shoulders. While your arm days might include some shoulder exercises, it’s a good idea to spend some extra time on these muscles if you really want to improve your upper body strength and really make your arms pop.

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Upright Barbell Rows

Hold a barbell with an overhand grip that is slightly more narrow than shoulder width. In the starting position, keep your back straight, the barbell should be resting on top of your thighs, with your arms bent slightly at the elbows.

As you exhale, raise the barbell up using the sides of your shoulders. Your elbows should move up and to the side as your lift. Lift the barbell until it almost touches your chin. Keep your elbows above your forearms at all times during this exercise.

Lower the bar back down to the starting position while you inhale.

Do three sets of 10-12 reps.

Upright Dumbbell Shoulder Press (aka Front Press)

Grab a dumbbell in each hand, and sit on a bench that has back support.

For the starting position for this exercise, raise the dumbbells to shoulder height with your palms facing forwards.

Exhale, and raise both dumbbells above your head at the same time until they touch. Pause for a moment.

Inhale, and lower the weights back to the start position.

Do three sets of 10-12 reps.

Dumbbell Shrugs

Hold a dumbbell in each hand with your palms facing in.

Exhale, and try to lift the dumbbells as high as possible using only your shoulders. Keep your arms extended down.

Lower your shoulders back down while inhaling.

It is important to try to utilize only the muscles in your shoulders for this exercise. If you feel yourself using your biceps, start with one dumbbell, and try to lock out everything but your shoulder in order to lift the weight up.

Do three sets of 10-12 reps.

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Note about workouts: No workout should be completed without proper supervision and/or instruction. Safety should always be your priority, so if you don’t feel comfortable with an exercise, don’t do it! Always lift with a safe amount of weight and always remember to take breaks between sets and circuits.