Скачать или смотреть 🔽Travel Shoulder Day – 5 Moves 🔥

1️⃣Smith Machine Behind-the-Neck Press
Press the bar behind your head to emphasize the lateral delts and mid traps, adding width and upper-back thickness.

2️⃣Seated Side Lateral Raise
Lift dumbbells out to the sides while seated to isolate the lateral delts, creating broader, rounder shoulders.

3️⃣Seated Front Raise
Raise dumbbells straight forward to target the front delts, sharpening the front shoulder line and pressing strength.

4️⃣Cable Upright Row
Pull the cable to chin level to hit the lateral delts and upper traps, building strong shoulders and a thick neckline.

5️⃣Seated Bent-Over Lateral Raise
Hinge forward and lift dumbbells outward to strengthen the rear delts and rhomboids, improving posture and rear-shoulder balance.

📌 Routine: 3 sets each | 10–12 reps | Rest 45–60 sec

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