The ManicaPost
STRONG shoulders are the key to super strong arms.
I know biceps and triceps moves are often the first that come to mind for upper body, but it all starts with the shoulders.
The shoulder muscles are responsible for a lot of crucial movements, including keeping your posture perfect, flowing through yoga poses and lifting heavy (or light).
Strengthening your shoulders does wonders for your posture.
Let us say you spend long hours sitting, hunched over your computer or phone, your shoulders have likely adapted by rounding forward.
The following shoulder exercises are perfect for gym or at-home shoulder work-outs.
Banded pull-aparts
How to: Start standing with feet shoulder-width apart, arms extended straight in front of body and raised to shoulder height, holding a resistance band with both hands, palms facing floor.
Engage core and pull fists out past shoulders. Slowly return to start.
That’s one rep.
Complete 10 reps.
Reverse snow angel
How to: Start lying face-down on floor with legs extended straight, forehead resting on a folded mat or towel, and arms by sides lifted in line with hips, palms down.
Keeping arms straight and palms facing the floor, bring arms out to the side in a wide arc and overhead, bringing biceps by ears.
Reverse the movement to return to start.
That’s one rep.
Complete 12 to 15 reps.
Inverted push ups
How to: Start in an upside-down “V” position with feet flat (narrow stances as necessary), hands pressed into the floor, and hips in the air.
2. Bend elbows out wide to the sides, bringing head to touch the floor.
Press through hands to return to start.
That’s one rep.
Complete 10 reps.
Extension plank
How to: Start in a high plank with shoulders over wrists.
Keeping palms planted and arms straight, step feet back as far as you can maintain control and level hips, aiming to bring shoulders behind hands and lower body toward floor.
Reverse the movement to return to start.
That’s one rep.
Complete 10 reps.
Table top lift
How to: Start seated with legs bent, feet flat on the floor, and arms straight and behind body, palms pressed into mat with fingertips facing glutes and just a few inches behind them.
Lift hips until thighs are parallel to the ceiling.
Pause at the top.
Lower back down slowly.
That’s one rep.
Complete 10 reps.
Reverse plank
How to: Start by sitting on the ground, prop yourself up on your hands (option to use forearms as a modification).
Keep elbows in line with shoulders and fingers facing towards feet.
Extend legs out in front of you (option to modify and bend knees).
Raise hips so body forms a straight line from ankles to chest, and hold for five to 30 seconds. — www.womenhealth.
