Shoulder Exercises

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The shoulder is a powerful system of muscles composed of many different individual muscles.  For shoulder exercises, however, the muscle generally focused on is the anterior, posterior, and lateral areas of the deltoid.  This is because the deltoid muscle contributes to flexation, extension, abduction, and rotation, every major motion of the shoulder.  Because the shoulder is such an important muscle, consistent practice of shoulder exercises should be practiced by anyone looking to maintain a high level of body fitness and function.

Shoulder exercises are commonly done by bodybuilders and others looking to gain bulk or definition in their upper body.  These same shoulder exercises can be just as valuable to those looking to keep their body’s strong and functional or even those looking to lose weight.  There are many shoulder exercises to choose from, many of which are less effective or safe.  Listed below are three of the most proven shoulder exercises, along with a description of the motion and a list of equipment needed.

Overhead Press: This exercise can be conducted with either a barbell or dumbbells.  Whichever weight you use, start either standing or sitting with the weight held at eye level with you hands further than shoulder length apart.  Smoothly push the weight overhead while keeping the lower back straight and steady.  Do not lock the arms at the top.  Then lower to original position, never letting the elbows sink to lower than a 90-degree angle.  This exercise requires nothing other than the barbell and sufficient weight or dumbbells, though an adjustable weight bench and weight or dumbbell rack can be useful.  This exercise is also available on many weight machines.

Lateral Raise: This exercises requires dumbbells.  Start by sitting on a weight bench or medicine ball while holding the weights at the sides with palms facing in.  With the arms slightly bent, lift both weight up and out from the body until the arms are pointing straight out to the sides roughly at shoulder level.  Hold for a moment then smoothly lower to the starting position once again.  It is important not to lift past the shoulder, as different muscles will then take over the exercise.  The only required equipment for this exercise are dumbbells and a bench or medicine ball, though a dumbbell rack offers convenience for your home gym.

Upright Row: This exercise is generally done with a barbell, though dumbbells, an EZ-curl bar, or a pulley weight machine can all replicate the motion as well.  Begin by standing while holding the barbell in front of you with palms facing toward the body.  Slowly bend the arms, pulling the barbell up the body to chest level.  Pause then lower once more.  It is important to remember to keep the wrists straight and the elbows always above the bar to target the shoulder muscles.  Adjusting the handgrip will target different areas of the shoulder.  The only equipment needed to perform this exercise is your chosen form of weight and a rack to keep things organized, or a weight machine with an upright row function.

Incline Bench
An incline bench provides you with the option to raise the back support so that your upper body whether it be chest or shoulders get more emphasis throughout your exercises. Why not add in a few incline bench exercises into your exercise routine and achieve the body you have always wanted?

Pullup Bars
Pullups are a great way to develop your upper body. In fact it is arguably the most effective exercise for developing your back, shoulders and arms. If you have a pullup bar in your home or office, you can exercise these powerful muscle groups at anytime.

Medicine balls
Remember using medicine balls during your old gym classes? Well, medicine balls are still around today, and as popular as ever. Why? Because using medicine balls is still one of the best ways to strengthen and tone your muscles.