Shoulder Exercises You Can Include In Your Workout

Shoulder Exercises

Are you looking for some effective shoulder exercises? Well, here you can find a selection of exercises that you can include in your workout.

Shoulder Exercise 1: Behind Neck Presses

MAIN MUSCLE WORKED: Deltoids, trapezius

EQUIPMENT: Barbell

PREPARATION: Place hands shoulder width apart on barbell that is resting behind the neck. Sit upright and keep shoulders back.

EXECUTION: Inhale to prepare for exercise and press bar to extend arms overhead on exhalation. Return behind neck to starting position and repeat as many repetitions as required.

POSTURAL CUES: Keep core contracted and do not arch back.

Shoulder Exercise 2: Rotational Presses (Arnold Press)

MAIN MUSCLE WORKED: Deltoids (anterior)

EQUIPMENT: Dumbbells

PREPARATION: Sit upright and hold the dumbbells with palms facing body and elbows flexed.

EXECUTION: Inhale to prepare for exercise and raise dumbbells by extending elbows. Then abduct and internally rotate shoulders to straight arm position and return to initial position on exhalation. Return to starting position and repeat as many repetitions as required.

POSTURAL CUES: Keep core contracted and do not arch back.

Shoulder Exercise 3: Front Deltoid Raises

MAIN MUSCLE WORKED: Deltoids (anterior)

EQUIPMENT: Dumbbells

PREPARATION: Hold dumbbells in front of upper legs with palms facing inwards and stand upright.

EXECUTION: Inhale to prepare for exercise and lift dumbbells in front of body in an arc to the shoulder line on exhalation, keeping elbows straight without locking the joint. Return to starting position and repeat as many repetitions as required.

POSTURAL CUES: Keep core contracted and do not move the body with momentum.

Shoulder Exercise 4: High Pulley Lateral Pulls

MAIN MUSCLE WORKED: Deltoids, back muscles (lats)

EQUIPMENT: Pulley

PREPARATION: Attach a straight bar to the high pulley, set the desired weight and stand about 3 feet away, facing the machine. Grip the straight bar with an overhand grip, shoulder width apart.

EXECUTION: Inhale to prepare for exercise and keeping your arms straight, pull the weight down as far as possible without letting the bar touch your body. Pause and return to initial position and repeat as many repetitions as required.

POSTURAL CUES: Keep core contracted and arms straight.

Shoulder Exercise 5: Military Presses

MAIN MUSCLE WORKED: Deltoids

EQUIPMENT: Barbell

PREPARATION: Place hands shoulder width apart on barbell in front of body.

EXECUTION: Inhale to prepare for exercise and the barbell overhead by pressing the palms of his hands against the underside of the barbell and lift the bar on front of head on exhalation. Return to starting position and repeat as many repetitions as required.

POSTURAL CUES: Keep core contracted and do not lean back.

Shoulder Exercise 6: Side Lateral Rises

MAIN MUSCLE WORKED: Deltoids

EQUIPMENT: Dumbbells

PREPARATION: Hold dumbbells at sides next to upper legs with palms facing inwards and stand upright.

EXECUTION: Inhale to prepare for exercise and raise the arms in an arc to the shoulder line on exhalation, keeping elbows straight without locking the joint. Return to starting position and repeat as many repetitions as required.

POSTURAL CUES: Keep core contracted and do not sway body with momentum.

Shoulder Exercise 7: Bent-Over Deltoid Raises

MAIN MUSCLE WORKED: Deltoids, trapezius

EQUIPMENT: Dumbbells

PREPARATION: Hold dumbbells in next to upper legs with palms facing inwards and lean forwards from hips if standing. If seated, sit at the end of a flat bench and lean forward so as to nearly touch your chest to your knees. Grasp a dumbbell in each hand and let them hang down.

EXECUTION: Inhale to prepare for exercise and simultaneously raise the dumbbells up so as to try and touch the backs of your hands to the ceiling. Once you reach the point of your arms becoming parallel to the floor, stop and hold them there for a second on exhalation. Return to starting position and repeat as many repetitions as required.

POSTURAL CUES: Keep core contracted and eyes straight ahead.

Shoulder Exercise 8: Straight-Arm Lying Barbell Raises

MAIN MUSCLE WORKED: Deltoids

EQUIPMENT: Barbell

PREPARATION: Place hands shoulder width apart on barbell and lie face down on a high flat bench with your head over the end of the bench. Hold a light barbell at arms length, not allowing it to touch the floor.

EXECUTION: Inhale to prepare for exercise and raise the bar in a semicircular motion until your arms are parallel with the floor on exhalation. Return to starting position in the same arc and repeat as many repetitions as required.

POSTURAL CUES: Keep arms straight.

Shoulder Exercise 9: Lying Deltoid Rises

MAIN MUSCLE WORKED: Deltoids (rear), trapezius

EQUIPMENT: Dumbells

PREPARATION: Hold dumbbells while lying face down on a bench

EXECUTION: Inhale to prepare for exercise and raise the dumbbells up to your shoulders in a semicircular motion. Your bicep will be parallel to the floor at the top of the motion, hold at top with outside of hand higher than thumb and return to initial position on exhalation. Repeat as many repetitions as required.

POSTURAL CUES: Keep core contracted

Shoulder Exercise 10: Upright Rows

MAIN MUSCLE WORKED: Deltoids

EQUIPMENT: Barbell

PREPARATION: Place hands shoulder width apart on barbell and stand upright.

EXECUTION: Inhale to prepare for exercise and lift elbows higher than shoulder height while hands stay below chin on exhalation. Return to starting position and repeat as many repetitions as required.

POSTURAL CUES: Keep core contracted and do not sway body.

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