It is impossible to imagine a full-fledged training without the training of hands and shoulders. Especially these trainings are necessary and important for men.
Developing shoulders and hands is necessary not only to look good, but also to gradually strengthen and build up muscle strength.
Balance Board Exercises
Shoulders and arms
1. Dumbbell Lateral Raise (3 sets of 8-10 reps)
Description: It’s one of the most famous bodybuilding exercises targeting delts. Using Balance Board helps to make it much more functional for the whole body and more effective for the target muscle group.
Tip: In contrast to classical technique it is allowed to raise the dumbbells over the shoulders hight.
Technique: Get on the Board and stand upright with arms extended downward at your sides. Next, slowly raise the dumbbells up to around shoulder height or a bit higher. Then pause at the top of the movement up to 1-2 seconds and then slowly lower the hands back down to the starting position.
Balance Board: Exercise — Dumbbell Lateral Raise (pic).
2. Alternating Dumbbell Front Raise (3 sets of 8-10 reps)
Description: This exercise is almost similar to the previous one, but the difference is you raise the dumbbells in front of you. While doing this exercise raising the dumbbells above the level of your chin is not welcome.
Technique: Alter your arms raising the dumbbells in front of you to the height of your chin.
Tip: Maintain your torso stationary (no swinging) all the time. Your motion should be smooth without jerks.
Balance Board: exercise — Alternating Dumbbell Front Raise (pic).
3. Bend Over Dumbbell Lateral Raise (3 sets of 8 reps)
Description: This is the best exercise targeting rear delts. Using the Board will make it even more complex and interesting.
Technique: Stand on the Board. Keeping the balance, bend your torso at the waist, leaving your back flat. Lower the dumbbells down with extended hands, then raise your arms out to the side until they are parallel with the ground up to around the shoulder height.
Tip: It is allowed to do this exercise with a slight bend on the elbow to reduce stress on joints.
Balance Board: exercises – Bend Over Dumbbell Lateral Raise (pic).
4. Standing Upright Row. (3 sets of 10 reps)
Description: It’s a very good bodybuilding exercise, which allows you to develop all deltoids three heads simultaneously, especially the medial one. It is extremely simple and does not require any special preparation, even on the Balance Board.
Technique: Get on the Board, stand upright with arms extended downward. Grasp some dumbbells and hold them against the front of your legs with your thumbs pointing toward each other. Then lift the dumbbells, keeping them close to your body, until they are just below your chin.
Tip: Perform the movement using shoulders, rather than other muscles. Any jerking is not welcome.
Balance Board: exercises-d Standing Upright Row (pic).
5. Standing Upright Dumbbell biceps curl.(3 sets of 10 reps each arm)
Description: Doing regular biceps curl will help you to develop arm muscles. With the Balance Board, you will improve your coordination and work all you body muscles.
Technique: Raise your forearms bending them at the elbow until the dumbbells are at shoulder level, then pause for 1 second and gently lower your forearms down to the starting position.
Tip: You can perform this movement simultaneously with the both arms or by altering them.
Balance Board: Exercises- Standing Upright Dumbbell biceps curl (pic).