For many men, the question of how to rock the shoulders remains very relevant. Few part of the body so emphasizes their strength and courage, as a wide, massive shoulder girdle.

Before embarking on the question ofhow to rock shoulders, should warm up. It is especially important to warm the shoulder girdle. To do this, you can perform circular rotations, swing hands, lifting light weights, etc.
Hand raising
Sitting on the bench, pick up the dumbbells.Initially, arms with weighting loose freely, dropping along the body. Then sharply lift them up through the sides, breathing in, linger for a second at the highest point and begin to slowly lower the arms down, breathing out. Repeat 4 x 6-8 times.
Elbows during exercise should be slightlybent. If the weight is not very large - perform the layout, keeping the dumbbells in the same plane with the body, with a greater weight of the dumbbells, you can bring them a little forward. It is advisable to perform this exercise in front of a mirror in order to be able to adjust the technique and see how to swing the shoulders correctly.
Breeding hands in the slope

As an option - you can lie on a special inclined bench.
Both types of wiring should be done while sitting. If the level of training allows, you can try to perform these exercises while standing. But it is necessary to do them with a partner who is near for safety.
Wrists press
Сидя с прямой спиной на скамье вытянуть над собой arms with dumbbells, turning palms forward. To perform the lowering of the dumbbell to the shoulder, with the turn of the hand palm to the head (on the exhale). After that, squeeze the dumbbell to its original position (while inhaling). Repeat the same for the second hand. 4x6 times.

A variant of this press may be simultaneouslifting two dumbbells at once. You can approach the question of how to rock the shoulders, even more broadly, and perform first only with the right hand. Having done the required number of approaches go to the left hand. This exercise is especially good for trained athletes, as you can significantly increase the weight of the weighting agent.