SHOULDERS
[3] TIP: It’s imperative that you keep a strong base and straight back. Concentrate on squeezing the posterior deltoids at the apex of the left.
Bent-over cable raises What it works: Posterior Deltoids
Stand between the stacks of a cable station, cross your hands in front of you, and bend down. Grab the left lowpulley handle with your right hand and the right one with your left hand. With your knees slightly bent and your back straight, bend forward until your back is almost parallel to the floor. Slowly raise your arms out to your sides until they're parallel to the floor. Pause, then slowly lower your arms.
FITNESS RX QUICKIE: The shoulder joint is the main fulcrum in all upper body movements. So, if you want to accomplish your goals in the gym you cannot afford to have shoulder problems.
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[5] TIP: At the apex of the lift, elbows should reach the height of the ears. 03
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Barbell Front Raises What it works: Anterior Deltoids
Stand with your feet hip-width apart and hold a light barbell with your hands shoulder-width apart. Your arms should hang straight down, palms facing the front of your thighs. Keeping your arms straight, slowly lift the bar up and out in front of you until your arms are parallel to the floor. Pause, then slowly lower the bar until your hands barely touch your thighs.
Upright rows What it works: Trapezius muscles and
create that delto-pectoral separation Hold a bar with a narrow overhand grip and let it hang in front of you. Lift the bar and get it as close as possible to the chin using your arms and elevating your shoulders to squeeze your trapezius muscles. Now lower the bar under controlled motion until it comes back to starting position.