Many times getting a smaller looking mid-section has to do with building up your upper and lower body so that your middle appears to be narrower. Front plate raises will help you increase your upper body size creating an illusion of a narrower waistline.

Have you ever looked at a guy with bigger, well built shoulders and wondered what is it that he does to get those amazing wide shoulders?  Well the answer is quite simple; he follows a rigorous workout regimen to get those shoulder muscles.

But it is easier said than done. If you hit the gym regularly you would know that it is very difficult to build muscles on your shoulder safely and effectively.

But it doesn’t mean that it is impossible to get bigger and wider shoulders. It is more like a challenge than a workout and once you successfully achieve the results then you will be amazed looking at the big guy in your mirror and wonder who it is, latter realizing that it is you. Well thinking about that wonderful moment gets a smile on your face right?

Then what are you waiting for, let’s just get straight away to the exercising tips that can help you get those perfect shoulders.
For fresher’s, if you are exercising for the first time on your shoulder muscles then front plate raises back is the best exercise to start with.  Below are the steps to be followed to do the front plate raises back exercise effectively:

•    Start with warm up exercises instead of exerting pressure on those delicate joints.
•    Once you are done with warm ups, stand straight while you hold the barbell plates in your hands at 45 and 135 degrees position respectively( in other words at 3 o’clock and 9 o’clock position). Extend your arms completely with your palms facing each other. Keep your arms locked with a slight bend at your elbows. Hold the plate down near your waist in front of you as far as you can hold it. Always note, a thumb rule to be followed here is that your arms should remain in the same position throughout the exercise, as this will be your starting position.
•    As you exhale slowly, raise the barbell plate above your shoulder level and hold this position for a second or two.  Then inhale and get back to the starting position. An important tip to be taken into consideration here is to always be sure that you do not swing the weight or bend at the elbows while you lift the plates. Your upper body should remain motionless throughout this movement.
•    Note that as you inhale and get back to the starting position, you need to bring down the weight slowly. Ensure that you do not play with weight whatsoever.
•    If you are performing this exercise for the first time, then begin with a 25 pound plate and do one set of 25 reps for the first two weeks, thereby increasing it to 3 sets of 10-12 reps in the 3-4 week, 3 sets of 15 reps in the 5-6 week and then 3 sets of 20 reps in the 7-8 week.  Thereby increasing it as per your convenience. If you are an advanced lifter then you can straight away start by lifting a 45 to 100 pound plate.

The benefits of the front plate raise exercise is that it makes your shoulders wider and bigger, which will make your body look lean and perfect. After all, great shoulders equals a great body.

Bent Over T-Bar Rows  are great exercises for the back. Although they can be completed at home, it is best to do them at the gym and have a spotter watch your form as you complete these the first few times as proper form is important for best results and to avoid injury.

This will concentrate on your middle back. The exercise will help build the muscles on your back while making it stronger. It will also go after your lats and biceps and help increase their strength.

You will need an Olympic barbell for doing the bend over t-bar rows. Place a weight only on one end of the Olympic barbell. Make sure the weight is something you will be able to lift up comfortably.
You do not want the barbell sliding backwards while exercising. In order to get the bar in place, lodge the end in the corner of a wall or put something heavy behind the bar.

Place each foot on the side of the bar, and make sure they are flat on the ground. Slightly bend your knees and lower your body until it is almost parallel with the ground. Stretch out your arms and grab a hold of the bar. When grabbing the bar place your hands one in front of the other just behind the weight.

Your palms will be facing in toward each other. Now slowly lift the bar up until you can rest your bottom hand on your knee. You are now in the starting position.

Please make sure to drink plenty of water throughout this routine. While exhaling and keeping your elbows close to your torso, start to slowly raise the bar up toward your chest. Keep raising the bar until the weight touches the lower chest. In order to help build strength in the middle back, while you are lifting the weight up, start squeezing the muscles in your back. When the weight is touching your chest hold this position for a couple of seconds.

Do not arch your back while doing this.  Keeping your back straight is very important otherwise you can easily hurt your back. While inhaling, start lowering the bar back to the starting position. By lowering the bar slowly you will feel it pulling on your lats. The bent over t-bar rows is not about seeing how much weight you can use.

Be sensible and only use the 25 pound plate. This plate will give you the most range of motion and will give the desired workout to your middle back. Take you