5 Best Workouts for Getting Shoulder in 3D Shape
Friends, how are you? Hope you all are doing well. So today I am going to tell you about five workouts for the shoulders that will help in giving it a 3D shape. These workouts are extremely effective. After a lot of research, I am presenting these exercises to you. These five exercises that I will share are especially helpful in getting a 3D shoulder shape. Before we start, let me tell you that your shoulders are divided into three parts: front, side, and rear, and these workouts will work on all three parts. So now let us start with the first workout.
1. Side Raises -
The first workout is front raises. This workout is very helpful in bringing your shoulder into 3D shape. This workout targets the front part of your shoulder. To do this, 2 dumbbells are required. To do this workout, lift the dumbbells according to your capacity and stand straight. After this, take the chest out a little. Now you have to lift both these dumbbells slowly. Whenever you lift the dumbbells, keep in mind that at that time your elbows should be slightly bent and both palms should be above in front of your shoulder. After this, slowly bring the dumbbell downwards. Note that this workout has to be done slowly. When you bring the dumbbell in front of your shoulder, the speed should be medium. And when you take the dumbbell down, your speed should be low to medium. Take a break of 45 to 60 seconds between each set of front raises. Then start the next set. You can do 3 sets of 16-18 reps.
2. One Arm Side Raises (Low Pully) -
Now let's talk about the second workout. Which is one arm side raises, which you can also call low pulley. This exercise works on the side and back part of your shoulder. If you have decided that you want to bring your shoulder in 3D shape, then you should pay more attention to the side and back part of the shoulder. To do this, you can use a cable crossover machine. To do this exercise, put weight in the machine according to your capacity and then stand holding the machine for support with one hand and set the cable of the machine in the low pulley. After this, lift the cable up with the other hand. For this, your elbows should be slightly bent and this exercise should be done slowly. Whenever you bring the cable to the side of the shoulder, at that time you should stop for 2-3 seconds. And then slowly take the cable down. You can take a break of 45-50 seconds between each set of one arm side raises. You can do 4 sets of 16-18 reps.
3. Bend Over Delt Fly -
Now let's talk about the third workout, which is the Bend Over Delt Fly. This workout is the opposite of the Dumbbell Fly. The way you do dumbbell fly for chest by lying on the bench, in the same way you do the reverse dumbbell fly in Delt Fly. This exercise is quite easy to do. Two dumbbells are required to do it. Now, to do this workout, lift the dumbbells according to your capacity and then bend your chest towards the ground. After this, you have to bend your knees a little and also bend your waist a little, and move your chest slightly outwards. Now do the delt fly in the same way as you do dumbbell fly on the bench. You can take a break of 45-50 seconds between each set of Bend-Over Delt Fly. You can do 4 sets of 12-15 reps.
4. Barbell Front Raises -
Now let's come to the fourth workout, which is called Barbell Front Raises. If you do this workout, it targets the front part of your shoulder. Barbell Front Raises is a very good workout for your shoulders. This workout is very easy to do. To do this, you need a barbell rod and weight. To do this exercise, put equal weight on both sides of the rod according to your capacity, and now stand straight holding the rod. Open the chest slightly outwards. Now lift the rod forward, and bring the rod in front of your face. Remember that your elbows should be slightly bent. Stop for 2 to 3 seconds, now slowly bring it down. You can do 3 to 4 sets of this workout, and you can take a break of 40-45 seconds between each set.
5. Shoulder Press -
Now let's talk about the fifth and last workout, which is called the shoulder press. The shoulder press is considered the best exercise for the shoulders. It helps in giving a round shape to your shoulders. This exercise is usually a part of most shoulder workout routines. To do this workout, two dumbbells will be needed. Now, to do this exercise, sit on a bench and then lift both dumbbells. These dumbbells should be above your shoulders, and the elbows should be bent. Now lift these dumbbells in a straight line above your head. Now bring it above your shoulder. Keep in mind that do this workout slowly and do not do it in a hurry. You can take a break of 30 to 40 seconds between each set of shoulder press. You can do 5 sets of 16-18 reps.
I hope you liked my article. For more updates, please follow us on Facebook and Instagram. Stay tuned to our blog for more information about health, fitness, and nutrition. Stay fit and stay healthy!