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Vibration machine exercises for your shoulders and upper arms

25th July 2016
wbv exercises for shoulders

When thinking about toning our bodies or getting rid of those few extra pounds, most of us focus on the abs, hips, buttocks and chest muscles, or on biceps and calves, but we tend to neglect the upper back muscles and shoulders. To get a symmetrical body and look toned from head to toes, you need to work on all your body parts, including the shoulders.

These muscles are made of four smaller muscle groups, so it’s not enough to do one type of exercise, like shoulder presses for example, to shape this area and get rounded shoulders. You have to alternate the movements and target each group of muscles if you want beautiful, rounded shoulders to look tremendous in tank tops.

In today’s article we’ll show you some exercises that can be done on a Hypervibe whole body vibration machine for sculpting the shoulders and gaining definition in the upper back area. You can also add free weights exercises to your routine; just make sure to choose a weight that is heavy enough to challenge you but light enough to allow you to do all exercises safely.

1. Whole body vibration triceps dips

Although this exercise targets the triceps as main muscle group, it also works the shoulders, upper back and chest muscles. Set the frequency to 8-12 Hz and maintain the position for 1 minute if you can.

Place the palms on the platform at equal distance from the center, in a comfortable position. Your legs should be in front of the platform as shown in the picture. Drop the buttocks straight to the floor and bend at your elbows to lower the body and work the triceps.

Engage the core by drawing the belly button in, towards the spine. The back should remain straight and abdominals contracted. Don’t lean forward and keep the shoulders back and down to avoid injuries.

2. Seated bent-over dumbbell raises

For this exercise you will have to sit on a chair or flat exercise bench. Grab a pair of dumbbells in your hands and sit with your legs together. Bend at the waist, keeping the back straight and your palms facing each other. Keep your torso forward and try not to move it. Bend your arms slightly at the elbows and lift the dumbbells to the sides, until your arms are parallel to the floor.

Exhale, maintain for one second and slowly lower the dumbbells back. Repeat 9 more times, then take a short break and do this exercise 2 more times, 10 reps per set. This movement is excellent for toning and shaping your shoulders, arms and upper back muscles. You can also do it standing, but if you want to avoid injuries or have problems with your lower back it’s better to do it seated.

3. Push-ups on the WBV machine

Push-ups work your upper arms, shoulders, back and abdominal muscles, helping you build a slimmer and more toned body. Perform 3 sets of 10 repetitions if doing classical push-ups, or 3 sets of 30 seconds of WBV push-ups, with 10-second breaks between sets (10-12 Hz, #2 amplitude).

4. Lateral raises with dumbbells

This exercise doesn’t require you to stand on your WBV machine. Grab a dumbbell in your right hand, and stand with feet shoulder-width apart, back straight and core engaged. Keeping your torso stationary, lift the dumbbell to your side until your arm is parallel to the floor, exhale and maintain for one second. Lower the dumbbell slowly and return to the initial position. Repeat 9 more times, then switch to the left hand and to 10 reps. Repeat this exercise for 3 sets per side.

5. Side planks

The side plank is one of the most efficient exercises for the obliques, as it strengthens these muscles while burning a large amount of calories, but it’s also a great choice for shaping and strengthening your shoulders, arms and back muscles.

Set the frequency to 8-12 Hz and start with your right elbow on the platform. If it’s not comfortable enough change the position and place your feet on the platform, and palms on the ground. Keep the core contracted 30 seconds per side, and repeat the exercise for 2 minutes.

6. WBV shoulder blade retractions

Another exercise that targets the upper back muscles and shoulders is the shoulder blade retraction, which uses the stretch bands attached to the Hypervibe machine. Place your feet on the platform at a comfortable level and activate the core by drawing the belly button in. Squeeze the glutes gently and grip the bands with your hands, pulling back to squeeze the shoulder blades together.

Maintain the back straight, knees slightly bent and hips square for stability. You should feel that the upper back muscles are activated, and that the vibration goes directly to the area between the shoulder blades.

7. WBV one arm rows with elastic bands

One arm rows will strengthen your shoulders and arm muscles and make them look leaner. Stand on your WBV platform with knees slightly bent and weight evenly distributed on both legs. Hold one of the resistance bands delivered with the machine in your right arm or, if you prefer, grab a light dumbbell.

Bent forward slightly at hips and keep the abs engaged. Start with your right arm straight, then bring the elbow straight up, close to your body, until the dumbbell or elastic band is next to the bottom of your rib cage. Hold for 1 second, return to the initial position and repeat 10 times. Do the same for the left arm and repeat the routine to do 3 sets per side, 10 reps per set.

8. Overhead press with dumbbells

Grab your dumbbells and stand with feet shoulder-width apart, knees slightly bent. Your arms should also be slightly bent and palms facing each other. Press both dumbbells up until the weights are overhead, and your arms are straight. Lower slowly, controlling the movement with your back and shoulders, then repeat 9 more times. Do 1 set, take a short break and do 2 more sets, 10 reps per set.

9. Triceps kickbacks with dumbbells

Triceps kickbacks are excellent for toning the back, arms and shoulders. For this exercise you’ll need a set of dumbbells or the elastic cords that come with the Hypervibe machine. Grasp a dumbbell in your right hand and put right knee on the floor, or if you do this exercise on the WBV machine, stand on the platform and grab the right elastic cord.

Lift the right arm so that the upper arm is parallel to the floor, and contract the triceps when the arm is extended. Hold for 1 second and bring the arm back to a 90-degree angle, with the upper arm still parallel to the floor. Follow the same pattern if you use the elastic cord, contracting the triceps when the arm is extended. Repeat 10 times, then take a short break and do 2 more sets of 10 reps each.

10. Regular whole body vibration planks

End the routine with 1 minute of regular planks, keeping the back straight and the core engaged. Again, set the frequency to a level that feels comfortable (up to 12Hz usually), and make sure to squeeze the butt in and to keep the arms extended. If you can’t do this movement properly with arms on the platform, switch the position by placing your palms on the ground and feet on the platform.

Repeat this routine once a week and feel free to add other exercises for your arms and back muscles. The more varied your workouts are, the faster the results will become visible. If you have questions or comments, post them below or on our Facebook page.

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