Train Tips To Extend The Shoulders

TO KEEP the body more visible V-shaped that is wanted a back and shoulder width. For shoulder muscles, train is the main side to the shoulder muscles, the movement to push on to train as a whole shoulder muscles. Front of the shoulder is typically enough when we are trained to do chest exercises, especially the movement and the press Incline bench push. While the rear shoulder get involved when we do back exercises.

While for the back muscles, the exercise is primarily to train lat pull down for back up muscle, row movement to train back up muscle and the middle.
To further optimize the formation of a shoulder width then recommended exercise movement for the shoulder push and then proceed with the movement of lat pull down for back up. The combination of movement can be a little order to widen the shoulders. Meanwhile, the movement should be avoided because it is the upright row can narrow shoulders.

Dumbbell side lateral raise
Exercises to train this side of the shoulder muscles, including the isolation of movement. Shoulder muscles with a larger side, the shoulder width will be more visible.

The movement Implementation as follows:
Sturdy stand with each handholding dumbbell, relaxed joint elbow with little force so that the burden will not focus on the elbow. Lift the arms up in parallel, while a little play so that the wrist position is under the thumb. Hold a moment at the position of this peak after the arms slowly down to the original position while inhale. When the arm is back to the original position, right arm to lift it up again, do not stop under.

Dumbbell push
This exercise to train the entire shoulder muscle, including the compound movement. Load used can be replaced with a barbell with the way of movement to the front of the chest (front barbell press) or to the back of the head (rear barbell). For movement with the barbell, which is the recommended front barbell press, because the normal position of the shoulders, not like when doing military push position where the shoulder played to back.

The movement implementation is:
Sturdy stand with each hand holding the dumbbell and the position dumbbell is parallel. Take a long breath and lift the dumbbell up while removing the breath. When the arm is straight up, do not keep up joint elbow locked so that pressure does not focus on the burden (do not hand Align and lock the socket). While lowering the burden slowly inhale. When the burden is on the start position, lift the burden back to the top while removing breath.

Upright row
This is a movement to train the shoulders and neck muscles. Including movement compound. Avoid this exercise if we narrow shoulders.




Front lat pull down
This exercise to train back up muscle, including basic training. Usually spelled out as to widen training wing. Direction of movement can be done to decrease the background (rear pull down). Nevertheless, the way the recommendation is front pull down.

The movement implementation is:
Sturdy benches to sit on the lat pull down machine, bulging your chest. Hold the bar with the engine widest distance. Take a breath and pull the bar towards of the chest while removing the breath. Bulging the chest when moving to bar and pull the hand back. Hold this position, and then back to the original position while slowly inhale. When the initial position, try the elbow pivot is not locked with a little bend in the joint of arm. Then drag the bar back to the chest for the next repetition. Gained during the movement, the position of the body in a fixed steady. Do not interesting with the belt.

Barbell rowing
This movement is the number 1 train to the back muscles, because it can train all of the back muscles start back up, middle and bottom. Work to widen and strengthen the back muscles. Is a movement compound.


The movement implementation is:
Hold the barbell with a grip distance of approximately 1.5 times width of the shoulders. With the upright body position, buckling waist body shape so that the position angle of 90 degrees. Be folded knee to avoid pressure on the back of the thigh. From this initial position, pull the load to the stomach while removing breath. Hold a moment at the peak of the return to the initial position while inhale. When the movement has returned to the start position, pull back the burden to the stomach for the next repetition.