Training for Women - Giant Set 3: Ladies Shoulders Giant Set - Rotating Press, Cable Front Raise, Cable Side raise & Cable Rear Delt Raise. Rotating Press: Bending your hips at an angle of 45 degrees, slowly raise your arms upwards till your elbows make a 90 degree angle. Then slowly rotate your arms till the dumbbells are at ear height before pressing up and out as you would a regular shoulder press. This is a fantastic exercise to strengthen the entire shoulder girdle including your external rotators and the rotator cuff muscles. This is quite a hard exercise, so start off with the lightest dumbbells. Aim for 15 reps and remember to pull in your navel towards your spine to maintain core strength and stability.
Moving straight to the Cable Front Raise: Grasping the handle and keeping your elbows slightly bent, raise the handle out in front of you till just above parallel. Slowly return the handle back down to your side. Aim for 15 reps for both arms with a tempo of 3 seconds on the way down and 1 second on the way up. After the front raise, move on to the Cable Side Raises: Similar to the front raise, maintain a bent elbow and lift the handle out the side to just above parralel. This exercise will really work the side or medial head of the shoulder, which will help give you that nice V taper. Again, aim for 15 reps with a 3 second down, 1 second up tempo.
Finish off the giant set with the Cable Rear Delt Raise: Bending over at the hips whilst keeping your back straight and chest up, slowly raise the handle out to the side. Aim for 15 reps again with a 3 second down, 1 second up tempo. This giant set is a great way to strengthen and prevent future injuries of the shoulder and shoulder girdle. Attempt 4-5 giant sets with a minimal 30 second rest in between sets. Nick Jones - World Bodybuilding Champion & Jodene McGregor - INBA Australia Sportsmodel Winner