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PNBA Athlete Caleb Attwater’s 1 Year Natural Bodybuilding Transformation

By
Terry Ramos
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Caleb Attwater natural bodybuilding transformation
Image via Instagram @markdobeson

PNBA Classic Physique and Bodybuilding competitor shows what’s possible after one year of natural bodybuilding training. 

Natural bodybuilding gets you in fantastic shape without the use of drugs. Professional Natural Bodybuilding Association (PNBA) athlete Caleb Attwater’s transformation photos show how much your body can transform after a year of natural bodybuilding. 

Caleb Attwater is an International Natural Bodybuilding Association (INBA) Australia Classic Physique and Bodybuilding competitor. He recently became a professional bodybuilder with the INBA PNBA league after winning first overall in the Classic Physique and Bodybuilding divisions at The Sydney Championships–this was Attwater’s first bodybuilding competition.

Caleb Attwater is coached by Unrivalled Physiques– owned by Mark Dobeson and PNBA Figure competitor Beccy Pateman. Attwater’s coach, Dobeson, uploaded progress photos of Attwater’s year-long transformation after preparing for his first competition. Dobeson stated:

“Last year @calebattwater reached out to us and mentioned he would like to compete in his first bodybuilding competition… Swipe to see his very impressive transformation! This is over a year of Caleb’s hardwork, dedication and accountability & it truly paid off. We couldn’t be more proud as coaches and as friends of what this man has achieved. 

Caleb’s work ethic and true champion mindset is admirable to say the least! He has seen many challenges over the past 12 months mentally and physically but continued to stay consistent and followed every meal plan and training program we provided. 

Caleb gained his pro card with @inba_australia in both men’s bodybuilding and men’s classic physique! Absolutely over the moon and can’t wait to see his future successes within the bodybuilding community!”

You can see Caleb Attwater’s complete transformation photos below. 

 

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A post shared by Mark Dobeson (@markdobeson)

Natural Bodybuilding 

Natural bodybuilding leagues differ from the International Federation of BodyBuilders (IFBB) Pro league by prohibiting drug use. Though, the bodybuilding categories are similar, and the INBA PNBA league organizes the most prominent natural bodybuilding show, Natural Olympia, identical to the IFBB Pro’s Mr. Olympia. However, INBA PNBA competitors are drug tested in and out-of-season through World Anti-Doping Agency (WADA) variant laboratories. 

Of course, steroids enhance your physique, but they can lead to detrimental side effects, and many blame performance-enhancing drugs (PEDs) for the surge of deaths that have invaded the sport of bodybuilding. Nevertheless, many bodybuilders have vowed to stay healthy for themselves, family, and loved ones, so the go the natty route. 

For example, the INBA PNBA Pro/Am International Battle Against Cancer competition took place this past weekend, May 28, 2022. And many competitors got into natural bodybuilding as a way to cope with their battle with cancer. And some have even pointed to natural bodybuilding as a remedy for the disease. 

Moreover, some athletes join the INBA PNBA to compete in bodybuilding with a level playing field, which elite drug testing protocols–INBA PNBA’s WADA screening–provides. 

Final Word

Unfortunately, many bodybuilders have died, and many fans, competitors, and experts think PEDs are to blame. Fortunately, natural bodybuilding allows motivated and dedicated individuals to take their fitness to the next level in a safe and just environment. Especially INBA PNBA athletes since they drug test their athletes through Olympic level standards. 

Follow us on Instagram, Facebook, and Twitter for more natural bodybuilding inspiration!

Larry Wheels Sets New PR With Massive 930Lb Deadlift Triple

By
Jonathan Salmon
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Larry Wheels crushes new PR with deadlift triple.

It looks like Larry Wheels has done it again as he smashes a new personal record. The popular strength athlete was able to perform a 930lb deadlift triple for another PR. What makes the feat even more impressive is that Larry Wheels did so at a 275lb weight.

Planning to compete in Middle East, Strongman and Strength Wars star, Larry Wheels is hard at work in the gym. As always, the popular strength athlete is pushing his limits, hoping to gain an edge in one of his biggest strongman competitions to date. The event is set to take place at the end of August in Dubai. That leaves Larry three more months until the competition. That should be plenty of time for him to build a great deal of strength and cement himself as one of the favorites at the show.

Larry Wheels is no stranger to breaking PR’s. His new goal is to deadlift 1000lbs, and he’s well on his way to achieving that milestone. Along his journey to deadlift 1000, Larry is utilizing different methods of training to build his strength. That includes performing a deadlift triple.

In one of his most recent trainings videos, Larry Wheels deadlifted 930lbs, this time for a triple. Larry is no stranger to deadlifting over 900lbs, but this time seems even more impressive, especially since he was able to do so in a conventional deadlifting stance. The sumo stance, which would have allowed Larry to get more leverage into the lift, isn’t allowed in strongman competitions. Therefore, Larry had to perform the movement in a more traditional fashion.

Whether it be sumo or conventional, Larry Wheels was able to showcase his massive strength in his most recent deadlifting feat.

930lb deadlift x 3 reps PR
At 275lb body weight

 

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A post shared by Larry (@larrywheels)

Larry Wheels performed the lift with equipment including a deadlift suit, a weightlifting belt, and straps. His intense training and his intentions show that Larry is in this for the long haul. Not only does he want to win Middle East Strongest Man, but he also wants to go on to compete at the World Strongest Man and World Ultimate strongman competitions. He has high hopes and believes he can win top honors at both competitions. Whether that can be accomplished is still yet to be seen. But if there’s one thing that’s certain about Larry is that he’ll give it his all in order to achieve his goal.

For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.

News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.

‘A Day In Paradise’: Jay Cutler Shares Latest Back Workout

By
Greg Patuto
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Jay Cutler took down a huge back day during his time in Las Vegas.

Jay Cutler remains a massive voice in bodybuilding in retirement. He built one of the best careers of all-time winning the Olympia four times. He continues to share his knowledge in the gym. Recently, Cutler shared a back workout during his time in Las Vegas.

Cutler went to the Fit Club gym for back day looking to build size and width. The full workout consists of six exercises and Cutler shared it to his YouTube page. This was a workout featuring one of the top minds in the sport giving tips and tricks to his viewers.

Below, you can find the full video of the workout along with some wisdom from Cutler himself.

Jay Cutler Back Workout

Jay Cutler

Reverse Grip RealLeader Machine – 5 sets

Jay Cutler began his workout on the RealLeader machine. This is a machine that is typically in any gym. Cutler explains that he began using this machine when training to save some strain on his wrists. It accomplishes the same goal and lessens the pressure.

“The function of that makes it a little easier. I used to do that with a bar and it actually hurt my wrists, especially as it got bigger.”

One-Armed Dumbbell Rows – 3 sets of 10-12 reps

The one-armed dumbbell row is a very basic, effective exercise when training back. There are different ways to change grips and angles when lifting the weight. This will target different areas in the back and build width. Jay Cutler completed three sets of 10-12 reps. He stuck with 80-pound dumbbells over the course of the exercise.

Lat Pulldowns – 3 sets

The lat pulldown is another exercise that can be done in many ways. There are wider bars that can be used or lifters can use a neutral or close grip.

“Not super wide. I did kind of like an inner grip or neutral. Three working sets there. I talk about these feel sets, I only do those on the first exercise. I call them feel sets but there more so-so warmups.”

Jay Cutler used a neutral grip during the exercise. This is a compound movement because it helps support the back by hitting the lats. The elbows can be flared out and it also hits the rear delts.

T-Bar Rows – 4 sets of 12 reps

Cutler moved onto T-Bar rows, which is an exercise that he did not think that he would do in retirement. This is an exercise that can be used with a barbell or on a machine. This allows gym goers to work the back despite soreness in different areas. Other variations of rows will trigger hamstring or lower back soreness.

“Those feel really good. I said I’d never do a T-Bar row once I retired but here I am deadlifting and doing a T-Bar row on a standard. Felt pretty good.”

RealLeader Pullover Machine – 4 sets of 10-12 reps

This is a substitution for the dumbbell pullover. This is not a machine that is found in every gym but if there is one, it is beneficial. Cutler added 225 pounds on each side for this movement. He explained how he planned to do seated cable rows but never got to it.

Hyperextensions – 3 sets

The final exercise was hyperextensions. Jay Cutler grabbed a 25-pound weight to complete the workout. Once the workout was over, he discussed how he was spotting a gym goer who happened to be in town from Pennsylvania.

“A lot of people venture to Fit Club. I welcome everyone to come out and check it out. They like to see the gyms that we train at.”

For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.

Ripped Fitness Star Matt Morsia Shows What Happened After Not Training For 100 Days

By
Greg Patuto
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Deadlifts

Matt Morsia suffered an injury and was unable to deadlift for over three months.

Matt Morsia is a fitness star that has built a shredded physique and massive following on social media. Morsia recently suffered an Achilles injury that kept him out of the gym for over three months. This left him unable to deadlift and squat during that time. After 100 days, Morsia returned to training and gave an update on what it was like.

Morsia ruptured his tendon and could not train to the best of his ability. Known as “MattDoesFitness” on YouTube, Morsia provided an update for his 2.14 million subscribers on the platform. The video began with a trip to the doctor before hitting the gym.

While at the doctor, Matt Morsia is told that “the benefit does not outweigh the risk.” The physio continues to explain that a heavy, sow contraction is relatively safe but there is a risk if Morsia is forced to take a step with the bar or loses his balance.

Ultimately, Morsia is told that he is not ready to squat free weights just yet but could use a Smith machine variation. As for deadlifting, he was able to get a decent amount of weight on the bar.

Deadlifting 100 Days

Matt Morsia Deadlifting After 100 Days

After any lower body injury, it is normal to take it slow and have a bit of a mental block so the injury does not get worse. Matt Morsia dove into deadlifts and was pleased with the turnout.

“I don’t want to jinx it and I want to be patient, but at the same time, literally cannot feel it at all.”

Like the doctor said, Morsia took on a moderate amount of weight during the workout. He completed three sets of 10 reps with 100kg (220lb) on the bar.

“You’re talking 30 percent of my one rep max, so very, very, very light.”

Following his sets returning to deadlifts, Morsia acknowledges that there is going to be soreness. He closes with some calf exercises before giving a brief recap on how the session back went.

“The weight felt absolutely fine. The soreness is not as bad as I thought, back is feeling it a bit because I haven’t deadlifted in pretty much three months. I’m playing it mega safe. The plan from hereon in is just to increase the weight by very small increments, give the Achilles a chance to adapt, get strong, and be an absolute monster.”

For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.

4 Reasons Why You’re Getting Weak

By
GI Team
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Past the point of diminishing returns

Lifting day in and day out, monitoring your macros, taking your Supps, and pushing yourself to the limit in the gym. However, there’s a point of diminishing returns. If you’re doing “everything right” but find yourself getting weaker or stuck on a plateau, something’s up. While there are a myriad of reasons things could be going south with your gains, here are some of the most common mistakes that may be giving you less than ideal results.

Your workout schedule is too strict

Yep, you guessed it. One of the number one reasons you’re not getting enough mass is because you’re probably “doing the most”. Chill, you’re on your way to a mental and physical breakdown. If you find you’re not reaching your goals as fast as you’d like try taking a week off *gasp, the room goes silent*. Seriously though, you can still stay active and fit just take a sabbatical from the weight room. It’s okay, we won’t tell anyone.

The order of your exercises are wrong, wrong, wrong.

Going to failure with chest fly’s and dips is an almost sure fire way to decrease your chest press performance later on in your routine. The order of your exercises greatly predict how much strength and energy you’ll have left for secondary movements. Try putting the most important or large muscle group exercises (bench press. deadlift, squat, etc.) first and leave the accessory movements for later. That way your body will be ready to push out some huge numbers.

Your form is tore up from the floor up

workout bodybuiding

When know you want to add weights. You want to post your squat numbers on facebook, instagram, snapchat, and every form of social media there is. Unfortunately for your gainz, that’s not going to work. Just like a leaky basement, if you’re foundation is wrong you’re all sorts of messed up. You can get away with this at lighter weights, but once you start to get with the big boys, your cracks will start to show. Take some weight off the bar and practice perfect form.

Also, focus on a mind-muscle connection that lets you truly feel which parts of your body is most affected by a particular exercise. This will automatically have you thinking about the way your shoulders are positioned for a bench press or engaging your lats during a deadlift.

Your recovery plan is flawed

What’s that? A recovery plan involves more than just a shake? Sadly, yes. If you’re going to break down those rock formations you refer to as muscles and expect to comeback with the strength (and size) of hercules you’re going to need some rest. But this doesn’t necessarily mean sit and the couch and watch football rest. You can do things like foam rolling, stretching, and light cardio to encourage blood flow and loosen up tight muscles.

There you have it. 4 arch nemesis’s of hard earned gainz. Try making these 4 tweaks to your already stellar workout and watch your strength and size increase in proportion to the work you’re putting in.

Hit us up in the comments section below. What other problems do you feel everyday bodybuilders face in reaching their goals?

PNBA Athlete Peter Cichonski Trains Outside to Boost Bodybuilding Gains

By
Terry Ramos
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Peter Cichonski trains outside

PNBA bodybuilder Peter Cichonski details why he trains outside. 

Natural bodybuilders must strategically work out and follow the best protocol to give them an edge in bodybuilding, even more so since drugs are prohibited. For example, Professional Natural Bodybuilding Association (PNBA) athlete Peter Cichonski trains outside because he believes that the sun has ample benefits for your body. 

Peter Cichonski is a multi-media athlete with Generation Iron, International Natural Bodybuilding Association (INBA)/PNBA. He competes in the Men’s Bodybuilding category and was third in the Men’s Bodybuilding Grand Masters division at 2021 Natural Olympia. 

Cichonski firmly believes in the powerful effects natural light has on your carcadian rhythm. Peter Cichonski stated:

“I train outdoors with shorts and no shirt utilizing natural wavelengths of blue light to keep my body functioning at the right time, red light to maximize energy output from my mitochondria, and ultraviolet light to make vitamin d.”

According to Cichonski, training outside will give you access to the sun’s rays to maximize cellular energy. He asserts this will slow aging and boosts your strength, endurance, and recovery. 

Below is a clip of Cichonski performing barbell squats outside. 

Training Outside Benefits

Working outside has ample benefits. As Cichonski said, it will exploit the sun’s potent rays. Cichonski claims that the sun’s red light will help you live longer. Cichonski said:

“Do you know why most people don’t live to see 100? basically with every decade of life that passes we lose approximately 10% of our human batteries (mitochondria) ability to make energy for our cells. so right around 100 years old the batteries no longer produce energy. not much different than how the battery in your cell phone works.”

Of course, the sun also provides you with vitamin D, which has ample benefits, including regulating mood and strengthening your immune system and bones. 

Cichonsk isn’t the only natural bodybuilder to praise the staggering effects of outdoor workouts. For example, PNBA athlete Gomori Andras affirms that outdoor exercise cures anxiety. And PNBA contender Erika Sweeney applauds vitamin D. 

Try out PNBA bodybuilder Figure Beccy Pateman’s outdoor HIIT workout for fat loss. 

Natural Bodybuilding and Drug Testing

Natural bodybuilders in the INBA PNBA league are vetted by the highest drug testing standards in professional sports – the World Anti-Doping Agency (WADA). Therefore, they must utilize state-of-the-art training and nutrition practices to build the best natural physique worldwide. 

Any INBA PNBA caught doping will be stripped of their title and placed in the Hall of Shame. With many deaths in bodybuilding coming to the surface, more and more fans and bodybuilders are considering the natty route. Natural bodybuilding leagues like the INBA PNBA allows bodybuilders a platform to compete at the highest level of bodybuilding in a safe and just environment. 

Moreover, some natural bodybuilders in the INBA PNBA have used natural bodybuilding as an outlet when battling cancer. 

Recap

PNBA bodybuilder Peter Cichonski trains outside because he believes that the sun’s rays have potent effects on your body. He says the sun will aid your circadian rhythm and mitochondrial efficiency, slowing aging and boosting your strength. 

Follow us on Instagram, Facebook, and Twitter for more training tips from top INBA PNBA bodybuilders!

Dennis Wolf Looks Lean, Shredded, and Downsized in Recent Training Update

By
Jonathan Salmon
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Dennis Wolf looks lean and mean in recent training.

Retired German bodybuilder Dennis Wolf is looking lean, shredded and downsized in a recent video posted to a social media. The longtime veteran can be seen training hard and looking far smaller than he did in his competitive days. Despite losing a significant amount of weight, Wolf is still looking rather impressive.

Veteran bodybuilder Dennis Wolf is looking super impressive in his retirement. The once massive German bodybuilder who used to tip the scales at 300 pounds is now significantly downsized. Despite losing so much muscle mass, the downsizing appears to be working for him. He is lean and shredded. In fact, Wolf looks so impressive that some are even suggesting that he could compete in the classic physique division. While that seems unlikely, it does speak to how impressive Wolf appears in his retirement.

But if you thought that Dennis Wolf would completely refrain from training now that he’s done stepping on a bodybuilding stage, you would be sorely mistaken. Wolf is still training hard and still has a significant amount of muscle mass on his frame. While he may not be training as hard as he used to during his competitive days, Wolf is keeping himself in top form.

 

View this post on Instagram

 

A post shared by Dennis Wolf (@dennisbigbadwolf)

Lean and Shredded

No longer burdened by the pressure to put on massive amounts of muscle every offseason, Dennis Wolf is now focused on simply staying in good condition. From the looks of things, Wolf is succeeding in that goal without much trouble.

 

View this post on Instagram

 

A post shared by Dennis Wolf (@dennisbigbadwolf)

With so many veterans of the modern bodybuilding era passing away, it’s great to see that Dennis Wolf is in good health and still able to do the thing that he loves. While he won’t be weighing in at 300 pounds anytime soon, it is clear that Wolf is satisfied with his current physique and is living his best life.

For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.

News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.

Flex Lewis Leads Dan Bilzerian Through Big-Time Shoulder Workout

By
Greg Patuto
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Shoulder Workout

Dan Bilzerian decided to join the bodybuilding legend Flex Lewis at his own personal gym.

Flex Lewis is known as one of the top bodybuilders of all-time and overall best in the 212 division. Despite his recent retirement, Lewis will remain active in the fitness industry. Lewis was joined by Dan Bilzerian at his Dragon’s Lair gym for a killer shoulder workout.

Lewis won seven consecutive Olympia titles in 212. He did not compete at the 2020 or 2021 show despite receiving a special invitation. There was rumors of his return in 2022 but Lewis would have had to qualify for the show. On the first episode of his Straight Outta The Lair podcast, Lewis announced that he would be retiring from the sport.

Of course, one of the best talents of all-time will continue to run his gym and train others. Bilzerian was on the list. Known as Mr. Instagram, Bilzerian has built a huge following because of his wild lifestyle. Bilzerian is now trying his hand in Hollywood appearing in films such as Extraction and The Equalizer.

Flex Lewis, Dan Bilzerian Shoulder Workout

Dan Bilzerian has displayed a shredded physique on social media on many occasions. Here, Flex Lewis led him through a shoulder workout that will build size. The exact amount of sets and reps were not displayed throughout the video.

The duo began by hitting a lateral raise machine. This is where they focused on keeping their arms fully extended to hit the shoulder muscles hard.

“So today, we got the man, the myth, the legend [Dan Bilzerian], jumping in on shoulders. He’s going to teach me one or two things.” Lewis said.

The workout continues with more lateral raises. This time, they are seated with dumbbells. Flex Lewis pushes Bilzerian through these sets as they are one of the most important shoulder workouts.

The workout finishes up with cable crossovers to hit the back of the shoulders. Lewis has certainly remained busy since announcing his retirement and this includes training some of the top competitors in the world.

Flex Lewis was recently joined by Rafael Brandao for a workout before his victory at the 2022 Arnold Classic South America. It is clear that Lewis has plenty of knowledge about weightlifting and this is where many can learn. Dan Bilzerian is clearly interested in fitness and decided to soak up whatever he could.

For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.

Big Ramy Says He Could Retire In One Year: ‘ I Will Stop Bodybuilding At 38 Years Old’

By
Greg Patuto
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Big Ramy claims that he is one year away from his desired retirement date.

Big Ramy has reached the pinnacle of bodybuilding. He is the reigning two-time Olympia champion but might have just one appearance left on the biggest stage. During an interview with the RWA Podcast, Big Ramy explained how he might be one year away from his retirement from competition.

Big Ramy joined the podcast and discussed some personal topics, including his experiences at Oxygen Gym and his plans for the upcoming Olympia. He believes that he will win his third consecutive Olympia but could it be the last? Ramy claims that he has had a plan to retire from competition at 38 years old. At 37, this leaves just one year.

“I’ve decided since the beginning that I will stop bodybuilding at 38 years old. My kids still ask me about it. I tell them 38 hasn’t come yet. When it comes, we’ll talk,” Big Ramy said.

Big Ramy Hometown Kafr El Sheikh

Will Big Ramy Retire If He Wins A Third Title?

This is a conversation that can be had after Big Ramy’s comments, especially after missing the 2022 Pittsburgh Pro. On Tim Budesheim’s YouTube channel, Dennis James provided an update on Big Ramy.

It was explained that Big Ramy was prepared to appear on stage as a guest poser in Pittsburgh. Once he was ready to travel, there was an issue that came up. This issue was not revealed. This raised some questions on Big Ramy appearing at different events.

Now, Big Ramy is preparing to win the Olympia once again. Would he actually decide to hang it up after three consecutive titles? If he does, he does not know what would be next but he would still remain a massive figure in bodybuilding.

“I don’t know what I’ll do after 38 but this is something I’ve decided a long time ago. I’m 37. There’s one more year left,” Big Ramy said.

Big Ramy has built one of the best physiques in the world and has a chance to go on a real tear at the Olympia. At 37 years old, it is unknown if he would be able to approach the all-time record of eight victories, held by Ronnie Coleman and Lee Haney. After his recent comments, there might not be interest from Ramy to go on in competition.

For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.

6 Best Exercises For Building Boulder Shoulders

By
Vidur Saini
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6 Best Exercises For Building Boulder Shoulders

Build Broad Shoulders With These 6 Exercises

“Broad shoulders don’t look nice,” said no one ever. Shoulders can be one of the hardest muscle groups to develop. Only a few people follow the right training routine to achieve big shoulders.

You need to follow a holistic approach in your training to achieve shoulders which look like massive boulders. Building round and big shoulder take much more than performing a few shoulder presses.

Arnold Presses

Arnold presses are one of the best shoulder exercises for overall shoulder development. Named after the Governator himself, the exercises can help in building round shoulder caps which look like the top of football helmets.

  • Sit on a chair while holding a dumbbell in each hand with a supinated (palm facing inwards) grip.
  • At the beginning of the movement, hold the dumbbells at your shoulder level while keeping your elbows bent.
  • Rotate your arms as you lift the dumbbell over your head. Your palms should be facing forward at the top of the movement. Rotate your palms to the starting position as you lower the dumbbells.

Dumbbell Front Raises

The dumbbell front raises primarily work the anterior deltoids. The exercise helps in developing the separation between the chest and shoulders. Don’t make the mistake of using momentum by swinging back and forth to lift the dumbbell while performing the front raises.

  • Hold a dumbbell in each hand at your sides extended at arms length. Your palms should be facing your thighs at the starting position.
  • Elevate your right arm while maintaining a slight bend in your elbow until it’s parallel to the floor.
  • Return to the starting position and repeat with your left arm. Alternate between arms for the recommended reps.

Leaning Cable Side Lateral Raises

Using cables in your workout helps isolate your muscles which can build definition and conditioning. Side lateral raises work the medial delts.

  • Stand beside the cable pulley machine so that your right arm is next to the pulley machine.
  • Hold the D-bar attached to the low pulley with your left arm.
  • Lean toward your left side and elevate your left arm until it is parallel to the floor.
  • Return to the starting position and repeat for the recommended reps. Repeat on your right side.

Seated Smith Machine Presses

Using a smith machine gets you the best of the isolation and compound movement worlds. Smith machine presses work the medial deltoids while keeping constant tension on your shoulders.

  • Place a chair under the smith machine bar so that anterior delts are directly under the barbell throughout the movement.
  • Maintain a full range of motion to get the best results while performing all the exercise mentioned in the article.

Chest Supported Dumbbell Rear Delt Raises

Rear deltoids are one of the weakest muscle groups for most people. Since your rear delts are a stubborn muscle group, performing the exercise on an incline bench adds an isolation aspect to better target the muscles.

  • Adjust the incline bench so that it is forming a 60-degree angle with the floor.
  • Grab a dumbbell in each hand with a supinated (palms facing inwards) grip extended at arms length.
  • Elevate the dumbbells to your sides while maintaining a slight bend in your elbows until they are parallel to the floor. Repeat for the recommended reps.

Barbell Shrugs

Barbell shrugs work your trapezius muscles. Traps are a major muscle group which covers most of the upper back and the posterior of the neck. Shrugs are one of the easiest exercises to perform and yet many people do them wrong.

  • Hold the barbell with a shoulder-wide pronated (palms facing inward) grip.
  • While maintaining a slight bend in your elbows, lift your shoulder as high as you can without using jerking.
  • Hold at the top of the movement for a couple of seconds before returning to the starting position.

Which is your favorite shoulder exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.

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