Shoulders Training Exercises

Dumbbell Lateral Raise

A Dumbbell Lateral Raise is an effective exercise for targeting the lateral deltoid muscles, which are located on the sides of your shoulders. Here’s how you can perform the exercise correctly: Setup: Stand with feet shoulder-width apart. This provides a stable base. Keep a slight bend in your knees for balance. Hold a dumbbell in each hand: Your arms should hang down by your sides with your palms facing your body (neutral grip). The dumbbells should be close to your thighs. Engage your core: Tighten your abdominal muscles to maintain a stable torso throughout the movement. Execution: Begin the movement by raising your arms out to the sides until they are at shoulder height. Keep a slight bend in your elbows to reduce stress on your joints. Your palms should face the floor as you lift the weights. Control the movement: Lift the weights in a controlled manner, avoiding momentum or swinging. Focus on using your lateral deltoid muscles to lift the weights. Pause briefly at the top: Once your arms reach shoulder height, pause for a brief moment. Ensure your shoulders are level and your body remains still. Lower the dumbbells slowly: Lower the weights back to the starting position in a controlled manner. Maintain the slight bend in your elbows and avoid letting the dumbbells drop quickly.

Dumbbell Seated Shoulder Press

The Dumbbell Seated Shoulder Press is an excellent exercise for building strength and size in your shoulder muscles, particularly the deltoids, as well as engaging the triceps and upper chest. Here’s a step-by-step guide on how to perform it correctly: Setting Up Choose the Right Weight: Select a pair of dumbbells that allows you to perform the exercise with good form for the desired number of repetitions. Adjust the Bench: Set a bench to an upright position with a backrest for support. Ensure it is stable and secure. Performing the Exercise Sit on the Bench: Sit on the bench with your back firmly against the backrest. Place your feet flat on the floor for stability. Position the Dumbbells: Lift the dumbbells to shoulder height with a pronated grip (palms facing forward). Your elbows should be bent at about a 90-degree angle, with the dumbbells just outside your shoulders. Engage Your Core: Tighten your core muscles to stabilize your body throughout the movement. Press the Dumbbells Upward: Exhale as you press the dumbbells upward until your arms are fully extended above your head. Keep the dumbbells under control and avoid locking your elbows at the top. Lower the Dumbbells: Inhale as you slowly lower the dumbbells back to the starting position at shoulder height. Maintain control to avoid letting the weights drop quickly.

Machine Shoulder Press

The Machine Shoulder Press is a popular exercise targeting the upper back and shoulder muscles, particularly the deltoids, and can also engage the triceps and upper chest. Here’s a step-by-step guide on how to perform it correctly: Position Yourself: Sit on the seat with your back firmly against the backrest. Grip the handles with a pronated grip (palms facing forward) and your elbows bent at a 90-degree angle. Engage Your Core: Keep your feet flat on the ground. Engage your core muscles to stabilize your body throughout the movement. Press the Handles Upward: Exhale as you press the handles upward. Extend your arms fully, but do not lock your elbows at the top of the movement. Lower the Handles: Inhale as you slowly lower the handles back to the starting position. Control the movement to avoid letting the weights drop quickly.

Machine Reverse Fly

Steps : 1.) Start by adjusting the handles on a fly machine so that they are fully to the rear in place for reverse flys and positioning the seat so that the handles are at shoulder level. 2.) Grab the handles so that your hands are facing inwards and then pull your arms out to your sides and as far back as possible, contracting your rear deltoids. 3.) Keep this motion until you feel a stretch in your shoulders then hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Cable Lateral Raise

The standing cable lateral raise is a great exercise for building strong shoulders and targeting the middle deltoids. Using a cable machine offers consistent resistance, making this exercise effective for muscle development. Here’s how to perform it correctly: Setup: Attach a single handle to the low pulley of a cable machine. Select an appropriate weight. Starting Position: Stand with your side facing the cable machine. Grab the handle with the hand of your arm furthest from the machine, so the cable runs across the front of your body. Bend your knees slightly to get into a bent-over position, keeping your back straight and hinging at your hips. Your torso should be almost parallel to the floor. Keep your free hand on your knee or a stable surface for support. Executing the Lateral Raise: Inhale and brace your core. With a slight bend in your elbow, raise your arm across your body and out to the side until it is level with the ground. Your palm should face downward or slightly backward at the top of the movement. Focus on lifting with your shoulder and not using your back or arms to swing the weight. Holding the Position: Hold the raised position for a brief count to maximize the contraction in your rear deltoids. Returning to Starting Position: Exhale and slowly lower your arm back to the starting position in a controlled manner, maintaining tension on the muscle throughout the movement. Switching Sides: Complete the desired number of repetitions for one side, then switch sides and repeat the exercise with the other arm.

Barbell Military Press

Steps : 1.) To begin this exercise; start off by taking a weighted barbell and have it pressed up against your chest with your palms facing outward. 2.) With the barbell in position, lift it above your head with locked arms and hold for a few seconds squeezing your back and shoulders tightly. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed.

Barbell Shoulder Press

The barbell shoulder press is an effective exercise for building shoulder strength and mass, targeting the deltoid muscles, triceps, and upper chest. Here's how to perform it correctly: Setup: Load the barbell with the desired weight. If using a squat rack or power rack, set the barbell at about chest height. Starting Position: Stand with your feet shoulder-width apart. Approach the barbell and grip it with your hands slightly wider than shoulder-width apart, using an overhand grip (palms facing forward). Unrack the barbell by pushing up with your legs and stepping back from the rack. Alternatively, if lifting from the floor, clean the barbell to shoulder height. Hold the barbell at shoulder height with your elbows slightly in front of the bar, not flared out to the sides. Pressing the Barbell: Inhale and brace your core, keeping a slight bend in your knees for stability. Press the barbell upward in a straight line until your arms are fully extended above your head. Ensure your head moves slightly back to allow the bar to pass, then bring your head back to neutral as the barbell reaches the top. Keep your wrists straight and aligned with your forearms. Lowering the Barbell: Exhale and slowly lower the barbell back to the starting position at shoulder height. Control the movement and avoid letting the barbell drop too quickly.

Dumbbell Front Raise

Steps : 1.) To begin this exercise; start off standing up straight holding dumbbells in each hand resting at your pelvis. 2.) Lift the dumbbells up and out so that they are extended in front of your shoulders, at your shoulder level, holding onto this position for a few seconds. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed

Dumbbell Seated Arnold Press

The Dumbbell Seated Arnold Press is a variation of the traditional shoulder press that targets the deltoid muscles, with an emphasis on the anterior deltoids. It also engages the triceps and the upper chest. Here’s a step-by-step guide to performing it correctly: Starting Position: Begin with your arms bent, palms facing your body (like at the top of a bicep curl), and the dumbbells at shoulder level. Sit up straight with your chest out, core engaged, and back firmly pressed against the bench. Execution: Start the movement by pressing the dumbbells overhead. As you press, rotate your palms outward so that they face forward at the top of the movement. Fully extend your arms overhead, but don’t lock your elbows. Slowly reverse the movement by lowering the dumbbells back to the starting position, rotating your palms inward so they face your body again. Repeat and perform the desired number of repetitions.

Dumbbell Shoulder Press

Steps : 1.) Start off standing up straight with your feet shoulder width apart and your arms rested at your sides, holding dumbbells in each hand. 2.) Raise the dumbbells to head level so that your arms are creating a 90 degree angle. 3.) Slowly push the dumbbells up, by extending through the elbows, over your head, feeling a stretch in your shoulders. 4.) Hold for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Barbell Upright Row

The barbell upright row is a great exercise for targeting the shoulders, specifically the deltoids and traps. Here’s how to perform it correctly: Setup: Load the barbell with the desired weight. Stand with your feet shoulder-width apart and the barbell on the floor in front of you. Starting Position: Bend at your hips and knees to grip the barbell with an overhand (pronated) grip, your hands slightly closer than shoulder-width apart. Lift the barbell to a standing position with your arms extended, keeping it close to your body. Your back should be straight, core engaged, and shoulders back. Executing the Row: Inhale and brace your core. Lift the barbell by driving your elbows up and to the sides, keeping the bar close to your body. Continue to lift until the barbell reaches your upper chest or just below your chin. Your elbows should be higher than your wrists at the top of the movement. Focus on lifting with your shoulders and traps rather than using your arms. Lowering the Barbell: Exhale and slowly lower the barbell back to the starting position with a controlled motion. Keep your core engaged and maintain good posture throughout the movement.

Machine Deltoid Raise

Steps : 1.) Start by sitting on a deltoid raise machine with your feet flat on the floor in front of you, your shoulders and forearms rested underneath the padding and hands grabbing the handles in front of you. 2.) Once in position slowly elevate your arms up towards the ceiling, feeling a stretch in your shoulder blades and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell Seated Side Lateral Raise

Steps : 1.) With a dumbbell in each hand sit on a workout bench and keep your feet on the ground. 2.) Have your arms at your side and hold the dumbbells with palms facing inward. 3.) Lift each dumbbell straight out as if you are going to fly. 4.) Slowly bring back down to your sides while inhaling. 5.) Repeat for the desired amount of reps.

Dumbbell Reverse Fly

Steps : 1.) To begin this exercise; start off lying face down on an incline bench with a dumbbell in each hand rested on the floor in front of you. 2.) Then raise your arms so that they are parallel with your shoulders and hold onto this position for a few seconds. 3.) Make sure that you are squeezing both your shoulders and back throughout the motion. 4.) Return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed

Dumbbell Bent-Over Reverse Fly

Steps : 1.) Start by standing up straight with your feet shoulder-width apart and holding a dumbbell in each hand at your side. 2.) Bend down so that your body is parallel with the floor and bring the weights in front of you to about knee level. 3.) Slowly extend your arms up and out so that the weights are at level with your head and squeeze your shoulders. 4.) Hold for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Smith Machine Shoulder Press

Steps : 1.) To begin this exercise; start off by placing an incline bench underneath a smith machine and align the barbell at a height that you are able to reach the bar. 2.) Grab onto the barbell and lift the bar off from the rack with your palms facing forward and then lower the barbell until it is level with your chin. 3.) Push the barbell back to the starting position by squeezing your shoulders. 4.) Repeat this exercise for as many repetitions as needed.

Cable Reverse Fly

Steps : 1.) Start by setting up handles on two low pulley cable machines, stand in between the machines and grab the handles with opposite hands. 2.) Bend down so that your back is parallel with the ground and bring the handles right below your chest at around knee level. 3.) Then slowly extend your arms out, squeezing your shoulders so that your arms at head level and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Cable Upright Row

The cable upright row is an excellent exercise for targeting the shoulders and upper traps. Here's a step-by-step guide to performing the cable upright row correctly: Set Up the Machine: Attach the straight bar or rope attachment to the low pulley of the cable machine. Adjust the weight to a suitable level. Starting Position: Stand facing the cable machine with your feet shoulder-width apart. Grasp the bar with an overhand grip (palms facing your body), hands about shoulder-width apart. Stand straight with your chest up, shoulders back, and core engaged. Executing the Row: Pull the bar straight up towards your chin, leading with your elbows. Your elbows should flare out to the sides. Keep the bar close to your body as you lift. End Position: Lift the bar until your elbows are at or just above shoulder height. Your hands should be approximately at chest level. Hold the top position for a brief moment to maximize the contraction in your shoulder and upper trap muscles. Return to Starting Position: Slowly lower the bar back to the starting position, maintaining control of the weight throughout the movement.