Dumbbell high pull muscles worked12/31/2023 ![]() ![]() ![]() Here, we’re going to combine an explosive pull with a power press, using a loaded backpack. On the heels of the dynamic warm-up, we’ll keep things dynamic with some power training. Power-Up: High Pull Throw to Overhead Press Throw If you do this routine in the same workout as the chest one, of course, you don’t have to do the warm-up a second time your shoulders will be plenty warm by the time delts come around. You’ll finish off with 10 horizontal arm swings, crossing your arms in front of your body. Then, you’ll do 10 forward arm swings with bigger circles (about 2 feet in diameter), and 10 big reverse arm circles. You’ll do 10 small forward arm circles (about 1 foot in diameter), followed by another 10 in the opposite (reverse) direction. I highly recommend preceding the workout with a 10-15-minute general warm-up of riding a stationary cycle, walking or running, or calisthenics.Īfter that, the workout starts with the same dynamic warm-up I included for the chest, since both muscle groups (pecs and deltoids) involve the shoulder joint. That’s exactly what I’ve come up with in the below routine. Yet, with some simple objects you probably have in your house – such as water/soda bottles or a backpack – and proper science-based programming (my specialty), you can get an amazing delt workout. Other than that, there are few ways to target the deltoids. ![]() There’s the Pike Press, which mimics a shoulder press and is basically an inverted push-up, but this is a very difficult exercise for most people. With just your body weight, you’re very limited. Training shoulders at home can be a challenge, as your main shoulder moves are overhead presses, upright rows, and raises (lateral raises, rear delt raises, etc.). That being said, here's a shoulder-stimulating routine like you've never seen. Maybe your muscles are in need of a change of scenery, a change of stimulus. In fact, taking a break from gym workouts could actually spark some new results, possibly helping you break through training plateaus due to the novel exercises and techniques employed in my at-home workouts. These workouts, however, can be used any time you're unable to get to the gym (virus or no virus) and find yourself lacking training tools like dumbbells, barbells, and machines - but not lacking the motivation and desire to keep training hard and seeing gains in muscle size and strength. I started writing this series of articles in response to the coronavirus pandemic, with gyms closing all over the world and people forced to stay at home and make do. Now, it's time to train shoulders at home. In the first two installments of my At-Home Workout training series, I showed you how to get great leg and chest workouts using nothing but bodyweight and common items you can find around the house (a backpack, a chair or couch, etc.). ![]()
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