Do These 6 Moves and She’ll Be All Over Your Shoulders

Do These 6 Moves and She’ll Be All Over Your Shoulders

There isn’t a woman in the world that doesn’t notice a guy’s shoulders—especially during beach season—and they are pretty critical to everyda

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There isn’t a woman in the world that doesn’t notice a guy’s shoulders—especially during beach season—and they are pretty critical to everyday activity, too. “It’s important to keep them strong and healthy,” says Spencer Hendel, owner/head coach of Reebok CrossFit Medfield, CrossFit Level 3 Trainer, and seven-time CrossFit Games athlete. “Without them, we would be hard pressed to accomplish what life demands.” So add this Hendel-endorsed-and-demonstrated routine into your weekly workout schedule to help build big, strong shoulders that turn heads.

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1. Sumo Deadlift High Pull: Stand with feet wider than hip width apart, toes pointing outward, barbell on the floor in front of you. Keeping back flat, bend knees and push them outward as you sit down and back until hands can grab onto the barbell. With back still flat, push through heels to come to standing, lifting the bar off the ground. Continue raising the barbell until both hands are under chin, elbows flared outward. Slowly lower barbell back down and immediately repeat. Do 5 sets of 10 reps with moderate weight.

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2. Dumbbell “T” Raises: Stand with legs hip width apart, dumbbell in each hand. Keeping back flat, hinge slightly at hips and extend arms fully toward the ground, palms facing one another. Keeping back flat, squeeze shoulder blades together as you raise arms up on either side of your body until they are in line with shoulders (no higher). Slowly lower back down. Repeat. Do 3 sets of 15 reps with light weight.

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3. Dumbbell “Y” Raises: Stand with legs hip width apart, dumbbell in each hand. Keeping back flat, hinge slightly at hips and extend arms fully toward the ground, palms facing one another. Keeping back flat, squeeze shoulder blades together as you raise arms straight up in front of you until they are in line with ears. Slowly lower back down. Do 3 sets of 15 reps with light weight.

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4. Push Press: Stand with legs slightly wider than hip width apart, barbell racked across your chest, hands slightly wider than shoulder width holding bar with overhand grip, elbows raised high. Keeping back straight, bend knees slightly. Using power from your legs, explosively stand up as you simultaneously push barbell up overhead, bringing head slightly forward through arms. Lower back down and immediately repeat. Do 5 sets of 5 reps with moderate weight.

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5. Decline Push-Ups: Place a box or bench on the ground behind you. Come into push-up position, hands on the ground in front of you, shoulders stacked directly over hands, body in straight line from head to toe, feet up on box or bench. Bend elbows and lower chest and face toward floor. Push back up. Repeat. Do 5 sets of 10 reps.

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6. Bent-Over Row: Stand with feet hip width apart, barbell on the floor in front of you. Keeping back flat, bend knees and hinge at waist slightly to lower yourself until hands can reach the bar with overhand grip, wider than shoulder width. Staying hinged forward, back flat, elbows close to sides, squeeze shoulder blades together as you raise barbell up toward chest. Slowly lower back down. Repeat. Do 3 sets of 10 reps with moderate weight.

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For more about Spencer Hendel and Reebok CrossFit Medfield, click here.

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