This is the third post in this series on Summer Preparation. Read previous parts at part I, part II, part IV, part V and part VI.
For more new exercise and information, about faster growth of your shoulders you can read here How To Establish A Balanced Development Of Shoulders.

Shoulder exercise:

• Dumbbell Fly
• Dumbbell Fly- siting position
• Cable lugging

Dumbbell Fly

Beginning Position :

Set bank, for back support, so you can keep straight position during entire exercise. Set your feet in comfortable but stabile position. Raise your hands to shoulders altitude, palms are turned forward.

Exercise :

Raise your hands with weight high. Don’t let your hands to swing. Arms must go straight thru one trajectory. When you reach the top, easily start dropping in beginning position. During the entire exercise the body is in same position.

Try to work 3-4 series, rhythm 3-1-2

Dumbbell Fly-Siting position

Beginning Position :

Sit on the bank, put your leg in shoulder width. Stomach is tensed during entire exercise. Keep your weight under hips. Back must be flat!

Exercise :

Easily lift your arms up, then easily put them in beginning position. As in every exercise only arms are working, other body parts are in same position during entire exercise.

Make 3 series by 8-10 repeats, rhythm 2-1-2.

Cable lugging

Beginning Position :

Put your leg in shoulder width. You must take one stabile position so that body can’t move during the exercise.

Exercise :

Take the club a little wider than your shoulders. Keep your club near the body and easily start lifting her up toward the chin. Then easily let her down in beginning position.

Make 3-4 series.

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