Are you looking for stronger and healthier shoulders? Whether you want to beef up your deltoids or just looking to tone up, these shoulder exercises will help you achieve your goals.
What you’ll need:
Dumbbells
Resistance Band
Barbell
Shoulder Warm-Up:
Front Raise- works anterior deltoid.
Take your hand and make a tight fist. From a neutral standing position, raise your first directly up to your eyes.
Side Raise- works lateral deltoid
Start with a neutral posture. With your arms at your side, try to raise each arm parallel to the floor.
Shoulder Retraction- works posterior deltoid
Start with a neutral standing position. Stick both arms straight out, at eye level. Now, draw each fist straight back to your ears.
Band Pull-Apart- works the rear shoulder muscles and rotator cuffs
How to Perform This Exercise:
- Stand in a neutral position. Take one end of the band in each hand and raise your arms until they are parallel to the floor.
- Pull the band apart horizontally and parallel to the floor. You’ll want to keep your palms facing downwards the whole time. Keep the shoulders back the whole time.
- Slowly return to the starting position and repeat.
*Aim for 3-4 sets at a minimum of 15-20 repetitions.
Seated or Standing Military Press- works the anterior deltoid and triceps
How to Perform This Exercise:
- If done standing, you’ll need to place a barbell on a rack that is about as high as your chest.
- With the barbell on the rack, approach the bar. Place your hands around the bar with your palms facing outward. The width of your grip depends on your level of comfort and flexibility — start with your hands slightly more than shoulder width apart and see how it feels. Keep your feet in line with your shoulders.
- Place the barbell on the little “shelf” created by the front of your shoulders and your collarbone.
- Press the barbell straight overhead and lock your arms at the elbow. You should need to duck your chin back from the bar as it presses overhead — press up, not forward.
- Lower the barbell down to the first starting position in a controlled fashion.
*Aim for at least x4 sets of eight to ten repetitions each
