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3-stroke training for balanced shoulders

Regardless of your approach as a lifter, balanced shoulder development is important. This means that both sides are equal in size, shape, proportions and strength.

When you lift dumbbells or use machines for shoulders, it is natural for your body to rely on its stronger side to do more work to achieve the required repetitions. The strong side offsets the weaker ones. Unfortunately, these weaker muscles remain weak because they are not forced to handle their part of the load.

This shoulder training helps to solve this problem. Each exercise requires you to work both shoulders independently. The repetitions are also carried out in different ways, so that the body has fewer chances to adapt. This also keeps the training interesting and maximizes the results.

Give this workout a 6-8 week run, and you should see an improvement in balance, shape, size, and strength.

The Balanced-Shoulders Workout


3-4 sets, 6-8 repetitions (alternately)


Cable back strap


3-4 sets, 8 repetitions


Lateral lifting of the bench


3-4 sets, 10 reps

Technique Tips

Alternating Arnold Press

The Arnold press is an effective exercise that targets the front deltoids, but the other two are also heads of the muscle. Use this exercise both as a warm up exercise and as a rejuvenator as you get heavier with every subsequent set.

Start with the weaker shoulder. Repeat this page before completing your next repetition on the other side. Continue to switch sides until you have completed the required number of repetitions for both shoulders. Pause between sets 90 seconds.

Monorail Fly Sail Rear

It can be difficult to engage the tailgates, but this movement should help with this procedure. The cable keeps your muscles energized throughout the exercise, and movement is limited so you can concentrate on properly isolating your ankle bite.

  3 Balanced Shoulders Exercise

Keep your elbow slightly and pull it back as far as possible. If you feel this contraction fully, stop it briefly before lowering the weight. Perform all repetitions on a page before switching. Rest for 60 seconds after completing both sides.

One-armed lateral lifting

You need to engage in this exercise, but it's worth it. Several professional tips can increase the difficulty and help you get more out of each set.

First: Seating limits the momentum you can use. That way you can focus on the side edges instead of just lifting the weight.

You also hold one side up in an isometric contraction, while you repeat with the other side. Sit down with weights in both hands on a bench. Hold one shoulder-level arm straight, while the other arm will make five side-elevations. When you have completed the fifth repetition, hold this page up and do five repetitions on the other side.

Repeat this pattern again for both sides. The extra burn you feel is a sure sign that your non-productive hours are working overtime. Pause between sets 60 seconds.

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