Name: Playbook - Ida Jemina - Beautiful round shoulders - Gym workout
Uploaded: 2022-08-08T08:59:12.218Z
Duration: 30 min
Description: Beautiful round shoulders - Gym workout

Kaisa

patricia

Amazzzing as usual but my arms and shoulders still shaking 🥵 🔥 💪🏻 only with Ida you can do this 💕

Isa Flores

Cara

Hope

I enjoyed it!! I like following a routine and this one was one of the best I’ve done so far for someone who’s still an amateur. My arms are sore💀

Nathaly

Rocca

Devin

Aliza ahsan

Lovies here's how to build beautiful, round shoulders with 6 exercises guaranteed to add strength, size and shape to your delts!

The most important is to work each 3 deltoid parts. Especially if your rear delts are weak, we should start with them.

Exercises:

Diagonal rear delt row
W-raise
Face pull
Hang clean and press
Leaning lateral raise
Lateral & front raise finisher


Remember to do warm-up sets with small weights before heavy working sets.

Let's get it team!! Tag me on IG @idajemina and use #trainwithida so I can support your amazing work!!

You can go heavy with this one!

- Begin in a standing position with a dumbbell or weight in hand. With the knees slightly bent, flex at the hip to lean forward. Ensure that your back is straight and stays that way for the duration of the exercise. 
- Allow one arm to hang perpendicular to the floor. This will be your starting position.
- Bring the dumbbell out to your side in a wide arc keeping a slight bend in your elbows.
- Return to the starting position, taking care to maintain both shoulder and spinal positioning. Repeat for the desired number of repetitions.

Diagonal Rear Delt Row

Don’t take too heavy weights so you are able to work your rear delts

- Use moderate resistance to be able to perform the motion by engaging your rear delts
- With the weights in hands hinge at the hips leaning forward 
- Keep your back in a neutral position
- Pull the dumbbells up by simultaneously bending the elbows and turning the arms to the sides of your head, as if you would when doing the face pull exercise
-  Hold short on top and bring the weights back down with a controlled motion

W-Raise

-Stand facing a rope attachment that is attached to a high pulley cable machine.
- Grasp the rope with a neutral (palms facing inward) grip. 
-Pull the rope directly towards your face, separating your hands as you do so, as you keep your elbows up and out to the sides.
-Return hands to start position

Face Pull

- Assume a shoulder-width stance. Hang the weights with a pronated grip. Point the elbows out to sides. This will be your starting position.
- Begin to pull the weights keeping them close to your body. Shrug your shoulders and use the momentum from your movement to pull the weights as high as possible.
- Once the weights come close to your chest, flip them and perform a shoulder press. Take the erights back to the starting position same route as you came.
- Repeat.

Hang Clean and Press

- Stand next to the cable machine
- Hold a dumbbell in the hand farthest away from the cables
- Your arm at your side and your palm facing towards you
- Grab the cable tower with your free hand for support
- Raise the dumbbell up to the side to shoulder height
- Pause, then lower the weight to return to the starting position

Leaning Lateral Raise

Do all the sets until failure. One rep is done when you have done the whole combo and return to the starting position.

- Standing with feet shoulder width apart and dumbbells in both hands.
- Raise dumbbells to the side with a slight bend in elbow and palms facing down. Raise arms to shoulder height.
- Bring dumbbells to the front with a slight bend in elbow and palms facing down
- Lower one hand down and bring back up  
- Repeat with other hand
- Bring dumbbells to the side and down

Beautiful round shoulders - Gym workout

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Beautiful round shoulders - Gym workout

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