Definition for Ladies Spring 2014 Issue 001 April 2014 | Page 80

DEFINING

DELTOIDS:
The Workout

For the following five
exercises, it’s always
important to keep your

1 SEATED

goals in mind when

DUMBBELL

choosing your weight

OVERHEAD

and reps.

PRESS

A

B

Aim for 10–15 reps for

Sit upright on bench with back support, leaving the natural arch in your

muscular endurance or

back, plant your feet on the floor. Hold dumbbells at a 90° angle with

5–8 reps for strength.

palms facing forward. Exhale and press your arms overhead and slightly

Consider drop sets to
help thoroughly fatigue
the muscle by first

forward until your arms are straight but elbows are not locked. Inhale and
lower them with control to a 90° angle or slightly lower.
Alternative: Seated or with Overhead Press Machine

completing 5–8 reps
at the heaviest weight
you can, then drop the
weight lighter in order
to complete another

B

5–8 reps. »

A
4 BENT OVER
REAR DELT FLY
Stand with feet hip width apart, bend knees slightly and lean forward with a flat back until parallel to the floor.
Exhale and lift arms out to the side with a soft bend in the elbow until your arms are parallel with floor. They should
extend laterally from the shoulder, not toward your face or hips. Inhale and lower down with control until weights
are almost touching . Do not use momentum and maintain a flat back engaging core throughout the movement.
Alternative: Seated or Rear Delt Fly Machine

79

spring | 2014 | definitionforladies.com