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Colleen Fisher’s D is for Deltoids!

Today – D is Colleen Fishers Deltoid Exercisesfor Deltoids!

Deltoids or shoulders are one of my favorite muscle groups!

To have those beautiful round caps you need to realize it takes more than little itsy bitsy movements that require no effort at all! Even though the shoulder is a relatively small group of muscles it takes hard work and heavy iron to build deltoids that enhance the symmetry of the entire body. In fact, having well developed shoulders can improve or disguise flaws in a persons overall symmetry or balance.

 

Colleen Fishers D is for Deltoids exercisesWithout getting to technical (as I know most of you reading this just want the workout routine for superior deltoids), I will give you a sample shoulder routine as follows:

 

Seated Overhead DB Press – This exercise targets the medial and anterior head of the deltoids. Sit on a bench (preferably with back support) and with palms facing forward, press the weight directly overhead. Gradually increase weight during each set. Perform 4 sets of 6-12 repetitions.

Colleen Fisher fitness tips for the Deltoids

Lying Lateral Raise – (one of my favorites!) – Performing the lying lateral raise directly develops the medial head of the deltoid which abducts the shoulder joint. Lying on a bench with your head supported on your left shoulder, stack your legs. As if you are lying on your side in bed, take a dumbbell and starting at your belly button, raise the weight until it is perpendicular to your shoulder. Resist the weight down slowly and repeat for 8-12 reps. Repeat to the other side to complete 3-4 sets.

 

Rear Deltoid Raise – One of the most neglected areas of the shoulder! This exercise targets the back of the shoulder that extends your upper arm at the shoulder joint. Stand in a bent over position with your upper torso parallel to the floor. Grasp a set of dumbbells with your palms facing each other and raise the weight up to the point where you feel contraction behind the shoulders. Slowly lower and repeat. A little visual that I give my clients is to think of your body as a clock with your head at 12 o’clock and your arms reaching to 10 and 2 o’clock. Perform 3-4 sets of 8-12 reps.

 

Front Raises – Raise a dumbbell or barbell to the front of the body using a straight arm position until parallel to the floor. Repeat. Perform 3 sets of 8-12 reps.

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