Complete shoulder workouts. Build HUGE shoulder gains
Carrying oneself with confidence starts not only from within. It is also from the physical posture.
For example: imagine yourself walking into the room with your head held high and your back straight. Your strong, broad shoulders are visible under your outfit – such obvious signs just how fit you are.
With the top condition, your confidence shines through – attracting attention and igniting respect from others.
When it comes to physical training, focusing on shoulders requires a variety of exercises. Each exercise targets different parts of the muscles called “deltoids” or “delts.” Delts consist of three heads, which are: the anterior (front), the medial (middle), and the posterior (rear).
Shoulders are often taken for granted since most people tend to focus more on the arms and the upper body.
Without the shoulders, the arms may not function normally. With the right exercises, you will target all the muscles in your shoulders. No parts will be missed.
Caution: Since injuries tend to happen during shoulder training, go easy when lifting and lowering. Just focus on good form. Shoulders often move so much during sports and other activities, so repeated injuries can occur.
Seated dumbbell press
This type of exercise involves the same muscle group as when you exercise with seated barbell press.
The difference is that you get to train these muscle groups more independently. While you are sitting, this exercise gives you a more proper balance as you generate more power by using your legs.
Starting Position: Sit down and keep your feet firmly planted on the floor. With both hands, take the dumbbells with you. The shoulder-bench press should have a short, straight back.
Lie down slowly until your back firmly presses against the bench-back. Hold your dumbbells in each hand above the level of your shoulders. Keep your elbows out with palms facing forward. Keep your head up.
The Exercise: Press the dumbbells up and in, until they are in an overhead position and lightly touch each other. Avoid arching your back. Press the weights up until your arms are almost straight.
Then, slowly lower the dumbbells to the starting position. Repeat the movement until you find that it is enough.
The front dumbbell raise is a perfect exercise to work this part of the shoulder. Through front raises, you will get to isolate the front head of the deltoids.
Starting Position: Grab a couple of dumbbells. With your torso straight, stand up and place your dumbbells on the front of your thighs at arms’ length. Face your palms against the thighs. There will be no arm-swinging on this part.
The Exercise: Lift the left dumbbell to the front. When doing this, the elbow must bend a little, and the palm must always face downward. Lift it up until your arm is parallel to the floor.
Exhale as you pause for a second to the top, then inhale when it is the second pause. Then slowly lower the dumbbell before you begin again with the other arm. Repeat until you reach the recommended amount equally for each arm.
This part of exercise helps you to achieve satisfying, growth-producing burn. If you perform this correctly, this will isolate the outer parts of deltoids.
Starting Position: Grab a couple of dumbbells. This time, still with a straight torso, stand up with the dumbbells by your side.
Place them up until at arms’ length. Just like the previous raises, there is no swinging of these dumbbells.
The Exercise: Lift the dumbbells to your side. Make your elbows bend a little, and your hands tilt forward as if pouring water into a glass.
Lift them up until they are parallel to the floor. Do not forget to exhale as you do this and give a second pause at the top.
Then slowly lower the dumbbells again back to your starting position as you inhale. Repeat this exercise until you get the amount that you want.
By choosing the “right” amount of weight, you will maintain a good form and control the dumbbells through this exercise. This works wonders for your rear deltoids.
Starting Position: Lie down on your chest and stomach against the incline bench. Hold the dumbbells at your palms face each other.
Extend your arms until they are at the perpendicular level to the bench’s angle in front of you. Keep your legs still as you apply pressure with your toes.
The Exercise: With your elbows slightly bent and kept that way, move the weights out and away from each arm, alias on each side.
Move slowly as you exhale. While doing this, squeeze your shoulder blades together for the best results. Keep your arms elevated and parallel to the floor.
Once you feel the contraction, lower them again slowly while you inhale. Repeat this movement as many as you need.
Upright cable rows
By zeroing in on the front deltoids and the muscles that run along the top of your shoulders or trapezius, you will polish off your shoulder workout with this exercise.
Starting Position: Grasp a straight bar cable attached to a low pulley. Your palms should face your thighs, and the grip should be slightly less than a shoulder-width.
Rest the bar on top of your thighs. With your slightly bent elbows, extend your arms and keep your back straight.
The Exercise: With your side shoulders, lift the cable bar up while exhaling, until the bar almost touches your chin. While lifting the bar, keep your elbows higher than your forearms.
Keep your torso still and give a pause for a second at the top of the movement. When you lower the bar slowly, do not forget to inhale. Repeat until you get the right amount of exercise.
Upright barbell rows
This exercise targets the front deltoids and the muscles that run along the top of your shoulders or trapezius. You will stabilize your shoulders’ muscles and strengthen your rotator cuffs.
Starting Position: With an overhand grip, hold a barbell slightly less than shoulder-width. With your arms extended and elbows slightly bent, rest the bar on top of your thighs. Keep your back straight.
The Exercise: Lift the bar as you exhale, raising your elbows up and to the side. Keep the bar close to your body and lift it up until it almost touches your chin.
Let your elbows do the movement and keep them higher than your forearms. Your torso must stay still. At the top of the movement, pause for a second. Then lower the bar slowly as you inhale before repeating.
Other specific body part workouts…