How should a girl train her shoulders? There are many training movements, such as deep squats, barbell presses, barbell forward presses, etc. However, when it comes to shoulder training movements, many people do not know what shoulder training movements are available for girls. . So, what are the best shoulder exercises for girls? Let’s take a look at the actions below!
1. Squat with rope
Grasp the tension rope with both hands, straighten your arms, and squat down. Bend your knees 90 degrees. Retract your shoulder blades and bring your elbows as far back as possible. Straighten your arms to return to the starting position, then repeat 10 times.
2. Barbell press
Initial action: Grasp the barbell with your hands to your shoulders, with your legs shoulder-width apart. Bend your knees slightly and push the barbell upwards with both arms. Resume the initial movement and repeat for 8 groups.
3. Barbell forward push
Stand with your legs shoulder-width apart, holding a barbell in your hands, arms spread apart, palms facing up. Contract your elbows and pull the bar back. Hold for 5 seconds. Resume the initial action and repeat 8 times.
4. “V”-shaped pike
Stand with your feet shoulder-width apart and place your hands by your sides. Bend your body, place your hands on the floor, index fingers facing each other. Lift your heels off the ground and straighten your legs, forming an inverted "V" with your body. Bend your elbows and lower your head as close to your hands as possible. Straighten your arms and return to the starting position. Repeat 8 times
5. Body decline
The two benches are spaced 2-3 feet apart. Stretch your legs on the second bench. Place your hands on either side of your hips. Move your hips away from the bench and brace yourself on the bench with your arms straight. Bend your elbows at 90 degrees and lower your hips toward the floor, keeping your body close to the bench. Then straighten your arms and repeat 8 times.
6. Plank support and arm raise
Support your elbows on the ground, straighten your legs, and keep your body in a straight line. Take a deep breath, and when exhaling, tighten your abdominal muscles, straighten your right arm forward, and keep other parts of your body still. Return to the starting position while inhaling. Then exhale and stretch your left arm forward for one set. Repeat the action for 8 sets.
7. Barbell forward push
With your hands shoulder-width apart, hold the barbell with both hands. Push the bar forward while lowering your torso toward the floor, arms straight, and abs contracted. Lower your hips as low as possible. Return to starting position and repeat 8 times.
Editor’s recommendation:
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