Abs Diet shoulder exercises  

Broaden your upper body and improve your backhand in 4 weeks. When training their shoulders, some guys just grab heavy dumbbells and flap their arms like a bird. That type of exercise is worthless--it relies on momentum, not strength. Slowly lifting one dumbbell at a time is the smartest way to strengthen your shoulders, prevent rotator-cuff injuries, and develop a powerful outfield throw or tennis backhand.

Hold a 10-pound dumbbell in your right hand, and stand 1 foot away from a structure that will support your weight (a squat rack or doorjamb, for instance). Grip the structure at chest height with your left hand, and lean back straight- legged until your arm is extended [A].

Now, with your right elbow straight, slowly lift the dumbbell out to your side until it reaches shoulder height [B]. Pause, then slowly lower it. Do 10 slow repetitions, then switch arms. Use heavier dumbbells as your shoulders gain strength. This move mostly hits your middle deltoid. "Leaning back prevents other muscles from assisting your shoulders," says Allen Hedrick, C.S.C.S., strength coach at the Air Force Academy in Colorado Springs.

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