Welcoem to posts!!
in the future - u will be able to do some more stuff here,,,!! like pat catgirl- i mean um yeah... for now u can only see others's posts :c
Here are some instructions for rear delt and front shoulder exercises:
*Rear Delt Exercises:*
1. Bent-Over Rear Delt Fly:
- Stand with your feet shoulder-width apart and bend your knees slightly.
- Lean forward at the hips, keeping your back straight, and let your arms hang straight down from your shoulders.
- Lift your arms out to the sides, keeping them straight, and focus on squeezing your rear deltoids.
- Lower your arms back down to the starting position and repeat for 12-15 reps.
2. Rear Delt Fly Machine:
- Sit at a rear delt fly machine with your back against the pad and your arms hanging straight down from your shoulders.
- Lift the weight up by squeezing your rear deltoids and pulling your arms back.
- Lower the weight back down to the starting position and repeat for 12-15 reps.
3. Inverted Row:
- Stand on a step or platform with your feet shoulder-width apart.
- Hold a bar or handle with your hands shoulder-width apart and your arms straight.
- Lift your body up by pulling on the bar with your rear deltoids and rowing your body up.
- Lower your body back down to the starting position and repeat for 12-15 reps.
Front Shoulder Exercises:
1. Dumbbell Front Raise:
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand at your sides.
- Lift the dumbbells straight out in front of you, keeping your arms straight, and focus on squeezing your front shoulder muscles.
- Lower the dumbbells back down to the starting position and repeat for 12-15 reps.
2. *Front Shoulder Press:*
- Stand with your feet shoulder-width apart and hold a dumbbell or barbell at shoulder height with your hands shoulder-width apart.
- Press the weight straight up over your head, extending your arms fully.
- Lower the weight back down to the starting position and repeat for 12-15 reps.
3. Lateral Raise:
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand at your sides.
- Lift the dumbbells out to the sides, keeping your arms straight, and focus on squeezing your front shoulder muscles.
- Lower the dumbbells back down to the starting position and repeat for 12-15 reps.
Remember to start with lighter weights and gradually increase the weight as you become stronger. It's also important to warm up before your workout and stretch afterwards to prevent injury
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Here are some precautions to consider when performing dumbbell exercises:
1. *Warm up*: Always warm up before starting your workout with 5-10 minutes of cardio and dynamic stretching.
2. *Start with lighter weights*: Begin with weights that allow you to maintain proper form and gradually increase the weight as you become stronger.
3. *Use proper form*: Ensure you're using correct technique and form to avoid injury. If you're new to dumbbell exercises, consider working with a personal trainer or fitness coach.
4. *Breathe naturally*: Breathe naturally and avoid holding your breath during exercises.
5. *Control the weight*: Control the weight throughout the entire range of motion, avoiding jerky or bouncy movements.
6. *Avoid arching your back*: Keep your back straight and engaged, avoiding arching or rounding your spine.
7. *Don't swing or jerk*: Move the weights in a slow and controlled manner, avoiding swinging or jerking motions.
8. *Respect your limits*: Listen to your body and stop if you experience any pain or discomfort.
9. *Cool down*: Finish your workout with 5-10 minutes of stretching to help prevent soreness and injury.
10. *Hydrate*: Drink plenty of water before, during, and after your workout to stay hydrated and prevent dehydration.
Remember to prioritize safety and proper form to get the most out of your workout while minimizing the risk of injury.
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Get ready to build stronger, more defined forearms with this effective workout routine! In this video, we'll be covering a series of exercises that target the muscles of the forearm, including the wrist curls, forearm curls, and grip strength exercises.
Whether you're looking to improve your grip strength for lifting, enhance your overall arm development, or simply want to build more defined forearms, this workout is for you!
So, let's get started and take our forearm training to the next level!
Exercises included in this video:
- Wrist Curls
- Forearm Curls
- Grip Strength Exercises
- Plate Pinches
- Towel Grip
#ForearmWorkout #ArmDay #ForearmExercises #Bicep
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