In one swift movement, lift the barbell to your shoulders and sink back down into a squat. Lie on a bench, chest facing down, with a dumbbell in each hand underneath your shoulders. Grab a barbell with an overhand grip, hands slightly wider than shoulder width apart. Sets: 4. To begin the move push the bar away from you explosively until your arm is fully extended. Sign Up to Fuel, Our New Food Delivery Service, Take a Look Inside Our New December Issue, Shop The Best Fitness Deals for Black Friday 2020, How to Smash Your First Ever Home Workout, Sign Up to The Men's Health Newsletter Today, Shorten your rest periods by performing these moves back-to-back to build up your frame, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Use your back strength to keep your upper arm alongside your back and bring the resistance band toward you. Lower under control back to the start position. Squat down with a straight back and grab the barbell with an overhand grip. "Given the low rest time in between sets and the fact you're mixing heavier weights with dynamic moves, you'll also burn body fat by keeping your heart rate up throughout the workout," adds Lloyd. I've worked hard to achieve this look, and have found the best strength and hypertrophy gains by working back and shoulders twice per week. Position a barbell so it's anchored in the corner of the gym. This proven workout isn't for the faint-hearted. Slowly extend both arms to raise the weights above your head. Supersetting an agonist with an antagonist muscle (such as supersetting a chest exercise with a back exercise, like bench press and barbell rows) Supersetting exercises for the same muscle group In these shoulder workouts, your focus will be on number 2 (no, not number 2 … Push up through your heels and extend your arms to press the barbell above your head. Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. The Best Back and Biceps Workouts. This will shock your muscles to stimulate extra growth in your shoulders. In these cases, for example, you could superset skull-crushers with deadlifts, barbell curls with bench presses, and squats with calf raises. The combination of high-intensity circuits, staple cross-fit moves and some good old-fashioned weight training, will keep your muscles continually guessing. Hold two kettlebells just behind your shoulders, palms facing forward. Hold a dumbbell in each hand and stand with your feet shoulder width apart. Lift the dumbbell directly above you, keeping your arms extended, then lower it back down and repeat. Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. We earn a commission for products purchased through some links in this article. Squat down slightly before quickly straightening your legs and extending your arms above your head. Lower safely to your shoulders and drop back to the floor while maintaining a straight back. On certain moves you'll reduce your reps and increase your weights. Pause and then lower them back down before repeating the sequence. Superset: Complete the two back exercises back-to-back before resting and repeating the duo twice more. You can superset two exercises that work completely different body parts such as triceps and back, biceps and chest, or quadriceps and calves. Pause. The superset workout to pack size on your shoulders. Raise your elbows up and to the sides using your shoulder muscles to lift the weight. Triset: Complete the three shoulder exercises back-to-back before resting and repeating the trio twice more. 6 Barbell upright row. Lower safely to your shoulders and drop back to the floor while maintaining a straight back. Lloyd says, "Supersets are a great training method to really improve smaller or weaker muscle groups in the body. Position your feet close together and lift the barbell up to your shoulders, palms facing forward. My Wide-Back, Boulder-Shoulder Workout is usually the second back-and-shoulder workout in my split. Adopt a split stance and position the weight so it is at shoulder height, holding the bar with the arm opposite your foremost foot. Because of this, supersetting your workout is a great option if you only have a limited amount of time to work out, or if you’re interested in building tone or bigger muscles. Hold the end of a dumbbell with both hands and let it hang between your legs, positioned shoulder width apart. And we're sorry, but bolting a few presses onto your chest day won't suffice. Men's Health, Part of the Hearst UK Wellbeing Network. We earn a commission for products purchased through some links in this article. Your hands should be around shoulder-width apart. Keep your back straight, head up and torso stationary as you lift the barbell towards your chin. A wide upper back and broad shoulders that taper down to a narrow waist is the very definition of aesthetics. All exercises in this list will target at least one muscle in your back. Return under control to the start position. Keeping your upper body still – that means no swinging – lift the dumbbells out to your side with a slight bend at your elbows. You may be able to find more information about this and similar content at piano.io, Hit Your Chest, Back and Abs In This Home WOD, Build Stronger Legs With This 2-Part DB Workout, Mat Fraser Just Shared His 'Hardest Workout Ever', Build A Huge Back and Shoulders in Lockdown, Catch a Full-Body Pump With Our Home Workout Plan, Lockdown-Proof Home Workout For An Upper-Body Pump, Rich Froning's Workout That You Can Do At Home, Build Strong, Powerful Legs With Our Home Workout, Dumbbell Chest Workout To Get Pumped In Lockdown. A superset workout allows you to get more exercises and sets done in a shorter amount of time. 9 Alternate Shoulder Exercises for Mass Building, The ultimate workout to build up your boulder shoulders. Lower the dumbbells to the floor and repeat. Lift until your arms are parallel to the floor then slowly lower to the start position. Lloyd has deployed the muscle-growth technique of supersets – pairing moves together – to pump up your shoulders unlike any other workout you've done before. Bend your elbows and hold the dumbbells next to your head. Pick a couple of dumbbells and stand with them by your sides, palms facing your body. Push up through your heels and extend your arms to press the barbell above your head. Slightly bend your elbows and raise your arms to the side until they're in line with your body. Use your rest wisely and make every rep from your final move count. Given your shoulders are generally an area people miss out when training or don't give enough time in push or pull workouts, training them in this manner will really add a lot of lean muscle."

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