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Build Big, Beautiful Boulder Shoulders With These 4 Moves

Ready to sculpt a beautiful back and shoulders?  Then look no further than these unique upper body exercises.  All you need is a light pair of weights and a resistance band with handles.  We recommend the versatile Black Mountain Resistance Band Set.

 

Straight Arm Pull-Downs

Straight-arm pulldowns are often thought of as an arms exercise, but it's a great accessory move for the lats. I like using a hip hinge position with these to obtain a greater ROM with shoulder extension-- which helps to move the biceps into a secondary mover position so you can use the lats as the prime movers. Try adding 3 sets of 10 to your next workout.

 

Blackbird

This is a deceivingly challenging exercise called the Blackbird.

Use small plates or light dumbbells. Don't try to be cool and go heavy. You may even want to start with bodyweight and just get the movement down. Bodyweight alone can be taxing if done correctly.

Hinge at the hips and soften the knees a bit. Move from scapular protraction to retraction, then row the elbows behind the body. From this position, externally rotate the shoulder so your knuckles face the ceiling. Press the weight overhead and walk back through the movement in reverse for each rep.

Band Serrano Press

You may already be familiar with the Dumbbell Serrano Press. Here is a variation of the Serrano press using bands. Move from scapular protraction to retraction, then row the elbows behind the body.

From this position, externally rotate the shoulder so your knuckles face the ceiling. Hold this position during the press. Much harder than it looks.

 

 Band Blackbird

The last exercise in this series is a variation of the Dumbbell Blackbird. 

The band blackbird is similar to the band Serrano press posted recently. The main difference is you break the movement into individual reps rather than remaining in overhead press.

Quick recap: Move from scapular protraction to retraction, then row the elbows behind the body. From this position, externally rotate the shoulder so your knuckles face the ceiling. Hold this position during the press. Much harder than it looks.

 

Give these variations a try with your workouts this month and let me know what you think!



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