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plots in vrindavan near prem mandirAugust 18, 2019 8:03 AM EDTHealth2wealthclub For this exercise you'll do three sets of five reps. Try to increase the load as much as possible while keeping good form. If you feel that your upper back is rounding, you're using too much weight. E – Snatch Cuban Press This exercise is a very effective shoulder builder. It'll increase strength in all heads of the deltoids and also develop your rotator cuff muscles. Using this exercise is a great insurance policy for your shoulders and it's also a killer traps exercise! Snatch Cuban Press Start Position: Stand up with a dumbbell in each hand and arms at your sides. Keep a good posture and look forward. The Shrug: The initial lift of the dumbbells is a semi upright row. Contract the traps and arms. Hold that position for two seconds. The Rotation: Rotate your shoulders so that your arms end up overhead, pointing outward and up. Perform one set of twenty reps. No need to use a lot of weight; with only 10 to 15 pounds you should feel your arms begging to come off.