Sunday, December 5, 2010

Tips for macho shoulders !

Let share something interesting here..This is tips to get a better shoulders..This tips is for men like me ..I dont know if there any women who want to get a huge shoulders like a men..huhu..Actually, there are many type of exercise that can build muslce for shoulders..I chose this one because it is easier compared to the others..We juz need a couple of dumbel for this exersice..U can buy one for urself !This exercise is called Cuban press..Juz look at to the above pictures and you will definitely can understand it! it is easy rite..For details, juz read below steps ( if u love to read)!

  1. From a seated or standing position, hold a dumbbell in each hand with your shoulders rotated forward. Your arms should be fully extended next to your thighs with only a slight bend at the elbows and with the palms of your hands facing your thighs. This will be your starting position.
  2. Begin the movement by lifting the elbows up, as if performing a dumbbell upright row, until they are at shoulder height. Tip: The torso and the upper arm should resemble the letter "T". Exhale as you perform this movement.
  3. Once you reach this position, inhale and then externally rotate the dumbbells up while keeping the upper arms in the same level and exhaling. Continue this movement until the forearms are perpendicular to the floor and the hands are pointing towards the ceiling. Inhale once you complete this movement.
  4. Now press the dumbbells up over your head as if performing a shoulder press as you exhale.
  5. Go back to the initial position as you breathe in by reversing the steps.
  6. Repeat for the recommended amount of repetitions.

Variation: You can also use a barbell.


  1. I used to lift up a 2kg dumbbell everyday after class during my degree time. Tapi lepas duduk rumah 4 bulan, my body turns to a dumbBALL..hahah

  2. halo Abg Ngah..TQ for ur comments..hmm..U cant stop do the exercise..we must do dis exercise constantly = istiqamah..50x of 2kg per day is enough for our shoulder..