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Shoulder Exercises

Shoulder puts the perfect impression of your physic. Perfect shoulder makes your upper body appear wider. There are many shoulder workouts and exercises but some of the very common exercises are discussed here. If the shoulder is not trained, many problems may arise, so be carefully while training for the shoulder.

List of Best Shoulder Workouts and Exercises

Side Lateral Raise

Side Lateral Raise

  • Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you. This will be your starting position.
  • While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top.
  • Lower the dumbbells back down slowly to the starting position as you inhale.
  • Repeat for the recommended amount of repetitions.

Front Dumbbell Raise

Front Dumbbell Raise

  • Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs. This will be your starting position.
  • While maintaining the torso stationary (no swinging), lift the left dumbbell to the front with a slight bend on the elbow and the palms of the hands always facing down. Continue to go up until you arm is slightly above parallel to the floor. Exhale as you execute this portion of the movement and pause for a second at the top. Inhale after the second pause.
  • Now lower the dumbbell back down slowly to the starting position as you simultaneously lift the right dumbbell.
  • Continue alternating in this fashion until all of the recommended amount of repetitions have been performed for each arm.

Standing Military Press

Standing Military Press

  • Start by placing a barbell that is about chest high on a squat rack. Once you have selected the weights, grab the barbell using a pronated (palms facing forward) grip. Make sure to grip the bar wider than shoulder width apart from each other.
  • Slightly bend the knees and place the barbell on your collar bone. Lift the barbell up keeping it lying on your chest. Take a step back and position your feet shoulder width apart from each other.
  • Once you pick up the barbell with the correct grip length, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
  • Lower the bar down to the collarbone slowly as you inhale.
  • Lift the bar back up to the starting position as you exhale.
  • Repeat for the recommended amount of repetitions.

Arnold Dumbbell Press

Arnold Dumbbell Press

  • Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent. Tip: Your arms should be next to your torso. The starting position should look like the contracted portion of a dumbbell curl.
  • Now to perform the movement, raise the dumbbells as you rotate the palms of your hands until they are facing forward.
  • Continue lifting the dumbbells until your arms are extended above you in straight arm position. Breathe out as you perform this portion of the movement.
  • After a second pause at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands towards you. Tip: The left arm will be rotated in a counter clockwise manner while the right one will be rotated clockwise. Breathe in as you perform this portion of the movement.
  • Repeat for the recommended amount of repetitions.

Seated Bent Over Rear Delt Raise

Seated Bent Over Rear Delt Raise

  • Place a couple of dumbbells looking forward in front of a flat bench.
  • Sit on the end of the bench with your legs together and the dumbbells behind your calves.
  • Bend at the waist while keeping the back straight in order to pick up the dumbbells. The palms of your hands should be facing each other as you pick them. This will be your starting position.
  • Keeping your torso forward and stationary, and the arms slightly bent at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor. Exhale as you lift the weights. (Note: avoid swinging the torso or bringing the arms back as opposed to the side.)
  • After a one second contraction at the top, slowly lower the dumbbells back to the starting position.
  • Repeat for the recommended amount of repetitions.


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