Tiger head and shoulders is a name in fitness. In fact, tiger head and shoulders are a characteristic of bodybuilding. They are very popular among many people, so many people want to practice tiger head and shoulders. So how to train the tiger's head and shoulders? Training with straight-arm front raises, barbell upright rowing, etc. is the most effective. Let’s take a look at how to train the tiger head and shoulders. You will understand after reading this.
Straight-arm front raise
1. Starting action, both legs Stand naturally with your feet shoulder-width apart, holding a barbell or dumbbell in front of your legs with your hands shoulder-width apart.
2. Start by slowly lifting the barbell or dumbbell forward until it is parallel to the ground, hold for 2 seconds, and then slowly lower it back to the starting position.
3. Generally do 3 groups of 12 to 15 reps each. Choose a weight that is fifty to sixty percent of the maximum weight.
Barbell upright rowing
1. In the starting position, stand with your legs naturally, hold the barbell forward with the backs of your hands, and the distance between the grips should be as narrow as Shoulders, hands dropped to legs.
2. Start by slowly lifting the barbell with your hands close to your body, with your elbows slightly higher than your hands. When you lift the barbell to the front of your neck, pause for 2 seconds, and then slowly lower it back to the starting position.
3. Generally do 3 groups of 12 to 15 reps each. Choose a weight that is fifty to sixty percent of the maximum weight.
Scott Lift
1. Starting action, this action can be done while sitting on a stool or standing. Hold dumbbells in front of your abdomen with both hands, elbow joints bent at about 90 degrees, backs of hands facing outwards, palms facing each other.
2. Start by raising your elbows to both sides, palms slowly downward, pause for 2 seconds when your elbows are parallel to your shoulders, and then slowly return to the starting position.
3. Generally do 3 groups of 12 to 15 reps each. Choose a weight that is fifty to sixty percent of the maximum weight.
Dumbbell lateral raise
1. In the starting position, stand with your legs naturally, hold the dumbbells in both hands, and let the palms of your hands hang down naturally relative to the dumbbells.
2. At the beginning, straighten your arms, slightly bend your elbow joints, and rotate your arms outward. When your arms are parallel to your shoulders, pause for 2 seconds, and then slowly return to the original position.
3. Generally do 3 groups of 12 to 15 reps each. Choose a weight that is fifty to sixty percent of the maximum weight.
Dumbbell shoulder press
1. In the starting movement, keep your upper body upright on the stool and place your feet naturally, but keep your body steady, chest up and abdomen in. . Hold dumbbells on both sides of your head with both hands, palms facing forward, keeping a 90-degree angle between the upper arms and torso, and the forearms and upper arms.
2. At the beginning, slowly raise the arm upward until the arm is straight and the elbow joint is slightly bent, and then slowly lower it back to the starting position.
3. Generally do 3 groups of 12 to 15 reps each. Choose a weight that is fifty to sixty percent of the maximum weight.