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Strong shoulders make lifting heavy objects easy and Mohd Hoesni Rahmat shows how to achieve them
POWERFUL deltoid muscles will make unloading grocery bags from your car boot and lifting heavy boxes to an overhead shelf easy.
Many people want broader shoulders — clothes sit nicer and you look better — and while you cannot increase the actual bone size of your shoulders, with the right exercises, increased shoulder muscles will make shoulders appear broader.
Your shoulder is split into three parts: The anterior, medial and posterior deltoid. Ensure that you use the correct weight with sufficient warm-up to reduce injury.
This workout takes five to 10 minutes. Try this twice a week and you will be on your way to shapelier shoulders.
1. POSTERIOR SHOULDER STRETCH
Grab the back of your right upper arm with your left hand and pull it across your chest gently. Then repeat with the other arm.
Do this before, during and after the exercises and each time you do, hold for 10 to 15 seconds. This helps prepare muscles for workout and make them more flexible.
2. SEATED DUMBBELL PRESS
Sit on a bench with your feet shoulder-width apart for a firm base. Slowly lift the weights up above your shoulders and then up above your head as you straighten your arms and breathe out.
Relax your neck and keep your shoulders working equally. Do 12 repetitions and three sets.
3. LATERAL DUMBBELL RAISE
Stand with your back straight and legs slightly apart. With arms at your sides, hold a dumbbell in each hand. Then raise the arms until they are straight and your body forms a T shape.
Return to initial position. Do 10 repetitions and two sets.
4. ALTERNATE FRONT RAISE
Stand straight with legs slightly apart and hold the dumbbell with an overhand grip. Inhale and alternately raise the arm to the front until it reaches eye level.
Return to initial position and exhale. Do 12 repetitions and two sets.
5. BENT OVER LATERAL RAISE
Stand with legs slightly apart with knees slightly bent. Lean forward at the waist while keeping back straight. Pick up the dumbbells with elbows slightly bent.
Raise the arms to shoulder level. Return to initial position and exhale. Repeat 10 times and two sets.