Definition for Ladies Spring 2014 Issue 001 April 2014 | Page 79

featured lifting workout
session because you would have plenty

cles) create a stabilizing “cuff” around

but they should not feel the same type

of time to focus on targeting the

the deltoid. These muscles are much

of burning fatigue that you feel when

anterior, medial and posterior aspects

smaller and weaker than the deltoid, so

working larger muscles.

equally. If you follow a push and pull

they are most effectively targeted with

training split, you will likely pair

resistance tubing or very light weight

chest, triceps and shoulders on one

on a cable machine. Using too much

day and back and biceps on another.

weight engages the deltoid and defeats

One option within that push/pull plan

the purpose.

would be to target all aspects on the
push day. The more specific option
would be to target only the front and
medial aspects on the push day and the
posterior on the pull day. If you have
a split that includes a chest day, a back
day, or a chest/back day, keep in mind
that the anterior and posterior aspects
will be assisting on those days.

Defining your delt caps doesn’t take
magic. Performing the aforementioned
standard exercises with proper technique
and enough intensity to achieve muscle
failure, allowing the muscle to recover,

The two most important rotator cuff

and being patient with the process will

exercises are external rotation, which

make them stronger. Stretching and

engages the infraspinatus and teres

completing rotator cuff exercises as

minor, and internal rotation, which

“prehab” will keep them healthy.

engages the subscapularis (the supraspi-

Try these sexy shoulder exercises the

natus is not targeted in these exercises

next time you hit the gym! »

because it assists with abduction).
For external rotation, stand next to a
tube or cable handle that is adjusted

However you decide to split up the

at elbow height and grasp it with the

workout, a balanced shoulder program

hand that is farthest away from the

will include some form of front raises,

handle. Pin your elbow to your side,

lateral raises and rear delt flys. The

and without twisting your shoulders or

type of equipment – resistance tubing,

torso or bending your wrist, turn your

cables, dumbbells or machines – is up

forearm outward as far as you comfort-

to preference, comfort and ability level.

ably can. Rotate back with control so

Also try to balance out your pushing

your forearm is at the starting posi-

(chest) work with your pulling (back)

tion, resting across your torso. Turn

work, and don’t forget to stretch after

around to face the other direction for

a workout. A doorway stretch for

internal rotation with the same shoul-

the chest will help target the anterior

der. Reverse the movement by using

aspect, pulling one arm across the chest

the same arm and grasping the handle

will target the medial and posterior

with your arm rotated out (you will

aspects, and holding onto something

have to stand farther away so there is

Where should deltoid

at waist height and leaning back into a

no slack.) Rotate inward until your

work fall into your training

sideways “L” position will stretch the

arm touches the torso, and then return

posterior, too.

to the externally rotated start position.

plan? There is no “right” or

One more thing you can do to keep
your shoulders healthy and balanced is
to strengthen your rotator cuff muscles.
The supraspinatus, infraspinatus, teres
minor and subscapularis (SITS mus-

Only move through your natural range

“wrong” answer because

of motion for both of these movements

the decision aligns with

and complete one to two sets of 10-15

your goals.

reps. Keep in mind that the muscles
should feel like they are being engaged,