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Sunday, February 5, 2017

5 Cable Exercises to Build Boulder Shoulders

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Shoulder Workout With Cable Exercises

 1.Lateral cable raise   

Preparation

With low pulleys to each side, grasp left stirrup with right hand and right stirrup with left hand. Stand upright.

Execution

With elbows slightly bent, raise arms to sides until elbows are shoulder height. Lower and repeat.

2.Cable One Arm Front Raise

Preparation

Grasp stirrup attachment. Stand away from pulley slightly with arm back somewhat at side and elbow straight or slightly bent.

Execution

Raise stirrup forward and upward until upper arm is well above horizontal. Lower and repeat. Repeat with opposite arm.

3. Front cable raise

Step 1: Choose a weight on the low pulley machine and grab the single hand cable attachment with your left hand.
Step 2: Turn away from the pulley and hold your arm straight down so that the hand cable attachment is in front of your thigh. The palm of your hand should be facing down. This is the starting position.
Step 3: Lift your left arm to the front. Bend your elbow slightly and keep the palm of your hand facing down. Continue lifting until your arm is positioned slightly above the level where it would be parallel to the floor. Exhale as you do so and hold the position for a second when you reach the top.
Step 4: As you inhale, lower your arm slowly to the starting position.
Step 5: Repeat for the number of reps in your set and then switch to the right arm.

4.Rear cable raise

Preparation

Stand with cable columns to each side. Grasp left stirrup with right hand and right stirrup with left hand. Bend knees and bend over at hips, so torso is approximately horizontal with back straight. Point elbows outward with arms slightly bent.

Execution

Raise upper arms to sides until elbows are shoulder height. Maintain upper arms perpendicular to torso and slight bend in elbows as arms are raised to sides. Lower and repeat.

5.Upright cable row

Set the pulley at the lowest setting of the cable machine and grab onto a straight-bar attachment using a shoulder-width grip. You should be facing the machine and standing with a slight bend in your knees.
Extend your arms down in front of you, and with your back straight, row the cable upward until the bar is just below your chin.

Lower the bar back down until your arms are extended, and repeat.
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