Strengthen Your Shoulders with Barbells & Dumbbells in Less than 10 Minutes

Do you know which joint is the most vulnerable to a sports injury? It is the shoulder which is also the most complicated to deal with medically once an injury occurs.

To specifically strengthen your shoulders the following routines can be performed on either exercise machine technology or conventional equipment (barbells & dumbbells).

Proper Strength Training 4 Exercise Shoulder Routine (using Conventional Equipment)

First Exercise: Side-lateral Shoulder Raise (Dumbbells)

Place the dumbbells at your side and slowly raise them to the parallel position at shoulder level. Hold that position for 1-second and then slowly lower the dumbbells with a strict movement to the start position at your side. Lower the weight slower than you raised it and do not produce momentum at any time. Do as many reps possible within the 8 to 12 rep range making sure you work to momentary muscular failure.

Do not rest more than 3 seconds and immediately start the second exercise

Second Exercise: Front Shoulder Raise (Dumbbells)

Start with your dumbbells in front on you thighs and slowly raise then straight up to the parallel position shoulder height. Hold that position for 1-second and then slowly lower the dumbbells with a strict movement to the start position in front of your thighs. Lower the weight slower than you raised it and do not produce momentum at any time. Do as many reps possible within the 8 to 12 reps range making sure you work to momentary muscular failure.

Do not rest more than 3 seconds and then immediately start the third exercise

Third Exercise: Seated Dumbbell Press

Start seated with the dumbbells at your side. Slowly press the dumbbells up, touch the dumbbells and then lower the dumbbells very slowly with strict form. Do not arch your back ever. Do as many reps as possible within the 8 to 12 rep range making sure you work to momentary muscular failure.

Do not rest more than 3 seconds and then immediately start the fourth and last exercise

Fourth Exercise: Bent-over Rear Deltoid Raises (Dumbbells)

Start with your torso bent over at 90 degree angle and place your forehead on a pad for stabilization. Extend your arms down and then raise the dumbbells parallel with your torso and then lower the dumbbells very slowly with strict form. Do not use any jerky or explosive movements on the lift! Do as many reps as possible within the 8 to 12 rep range making sure you work to momentary muscular failure.

Remember to do only 1 set of each exercise of this High Intensity Strength Training shoulder routine. This routine will not only get your shoulders in great shape it will strengthen them to help prevent future injuries.

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