Contents
Dumbbell exercises for strong and slim shoulders with the Pin Twins
Fitness
The personal trainers Esther and Gema Pineda, Gemelas Pin, propose a routine of five exercises to work and strengthen the shoulders using the weight of the dumbbells
PM1:51New exercise routine with dumbbells! If last week the Pin Twins encouraged us to work our entire body with a “full body” board and the previous week they managed to get us to “burn our legs” with their proposals to train the lower body, this week it is the turn of the Shoulders.
Strong shoulders not only help you in your day-to-day life (you will be able to take and support more weight), it allows you to be more aware of the correction of your posture and have a greater body awareness and also if they are defined they provide an aesthetic that is attractive both in the man as in the woman.
Shoulder routine
- Drill
- 5
- Reps
- 15 (each exercise)
- TV Shows
- 3
- Rest
- 30 ″ (between series)
To perform this routine, which was recorded at the Reto48 Velázquez facilities, personal trainers Esther and Gemma Pineda propose using dumbbells with a minimum weight of two kilos. In the event that we do not have dumbbells within our reach, they suggest using 1,5-liter or 2-liter bottles as an alternative.
This special table to strengthen the shoulders consists of five exercises (we will do 15 repetitions for each one of them), 3 series and a rest of 30 seconds between each series.
Exercise 1: Front Raises
We start from the standing position, with the legs spread shoulder-width apart. With a dumbbell in each hand we will raise the arms frontally and stretched until they are at shoulder height. Remember not to shrug your shoulders when executing the exercises and keep your abdomen activated. We will do 15 repetitions of the exercise.
Exercise 2: 90 degrees lateral
In the same position this time we will bend the elbows (draw 90 degrees with the arm) and we will work with lateral raises of 90 degrees starting from the center but without bringing the dumbbells together. We will repeat the exercise 15 times.
Exercise 3: Around the world
We continue in the same position. Stand with your legs shoulder-width apart. With a dumbbell in each hand, we will raise the arms laterally, drawing a complete circle with them so that the dumbbells almost touch each other from above and below. We will do 15 repetitions of the exercise.
Exercise 4: Military Press
From the same position, standing with the legs spread shoulder-width apart and a dumbbell in each hand, we will raise our arms drawing the “military press” position and hold the position slightly. Remember not to raise your shoulders and keep your body straight and your head looking straight ahead. We will repeat the exercise 15 times.
Exercise 5: Dumbbell Raise and Rotation
We continue in the same position. Stand with your legs shoulder-width apart. We hold a dumbbell with both hands and raise the dumbbell frontally. When we reach eye level we will do a dumbbell rotation to one side and then to the other and then we will lower our arms. We will repeat the exercise 15 times.
Once we have completed the table of five exercises, we will rest for 30 seconds and repeat the table three times.
In addition to the routines proposed each week on ABC Bienestar, the Pin Twins, who have over 89.000 followers on Instagram, plan “on-line” workouts in #workoutpin aimed at weight loss and muscle toning.