How to Do Shoulder Transverse Extension Weightlifting

The shoulder transverse extension using weights are a great way to increase muscle definition in your shoulders, arms and chest. To get the most from weight training exercises, it's important to practice good form. Once you've learned how to work your shoulder muscles, you will be able to increase weight and reps as you build a better body.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Free weights

How to Do Shoulder Transverse Extension Weightlifting

1. Use free weights for this exercise. Choose the amount of weight that's suitable for your fitness level. Bend your knees and position your feet a shoulder's width apart.

2. Place the weight in your right hand and slowly lift to your chest.

3. Bend at the elbow and slowly extend your right arm. Return to the starting position. Repeat 10 times. Switch arms and repeat the steps above. Try to complete 10 reps.

4. Use free weights for this exercise. Place your left leg back about six inches and bend your right leg. Lean forward to create a 45 degree angle with your torso.

5. Grab the free weight with your left hand. Brace your body by placing your right hand on your right thigh. Raise your left arm to the side using your abs for support. The palm of your hand should face down at all times. Hold for three seconds and slowly lower your arm down. Repeat 10 times.

6. Place the free weight in your right hand. This time, move your right leg back and bend your left leg. Repeat the same move above 10 times.

7. To add variation to these exercises, drop to your hands and knees. Grab the free weight with your left hand. Keep your back straight and lift your left arm. Use your abs for additional support. Repeat 10 times. Switch sides and lift the free weight with your right arm. Repeat 10 times.

Tips & Warnings

• As you build strength in your shoulders and arms, increase weight slowly or complete additional reps.
• Using free weights will give you better control over the amount of weight that's used.
• If one arm is stronger than the other, increase weight slightly in the weak arm to increase strength.
• If you experience an injury, you should discontinue your workout routine until a physician tells you it's safe to exercise.
• Always stretch before working out with free weights to increase flexibility and movement.
• Drink plenty of water before, during and after a workout session.

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