The shoulder is made up of; an oval joint and a cavity that allow it to perform multiple and different movements, but that do not give it great stability. The shoulder manages to remain stable, thanks to the rotator cuff, which is made up of different muscles and various tendons. Despite this, it is an area that usually suffers constant injuries, due to poor posture or a bad movement, giving rise to the appearance of the famous tendinitis among others. Within the arm is also the deltoid, which is a muscle of great dimension and volume, which is narrower in the lower part, towards the arm and broader at the top of the shoulder. The deltoid is made up of different fibers, such as the spinal, in charge of the external circular turns of the shoulder, the clavicle, in charge of the internal circular turns of the shoulder, and the acromial.
- The anterior deltoid: It is positioned in front of the shoulder muscle, it causes it to flex and rotate the arm inward. You have to be careful with this muscle and the exercises that are performed on it, as it can lead to an imbalance if it is forced excessively, causing injuries and postural difficulties.
- Middle deltoid: it is located on the lateral part of the shoulder, and acts by abducting the arm. This muscle can be activated with shoulder abduction movements such as lateral dumbbell exercises. When this part of the shoulder is worked, more width is achieved in the upper part of the torso.
- Posterior deltoids: Located at the back of the shoulder, its function is to extend and rotate the arm outwards. This muscle is activated with horizontal shoulder abduction exercises.
Shoulder exercises
It is important to always do a warm -up with stretching prior to the exercises, to avoid injuries or pain during the exercise, it is also important to do a little stretching at the end of the routine.
Shoulder Press with hands facing each other
Stand with your elbows bent while holding a dumbbell in each hand, in line with your shoulders, with your hands pointing to each other. Raise your arms, forming a vertical line, as straight as possible, until you feel some tension in your arms and elbows, hold them for a few seconds, and then lower them slowly. Try not to round your back when lifting the weights.
You can repeat this exercise in 2 sets of 12 repetitions each.
Alternate Shoulder Press
Stand tall with your elbows bent while holding a dumbbell in each hand in line with your shoulders. You must raise one arm first, and then the other, that is, alternate them, so that they do not match in time. You must keep your back straight, without moving it, to avoid injuries. You can repeat it in 2 sets of 15 repetitions each arm.
Standing Shoulder Press
Stand with your elbows bent while holding a dumbbell in each hand, in line with your shoulders, with your hands facing forward. You have to raise your arms straight, while extending your elbows, until you feel that you have them somewhat loaded. Keep them up for a few seconds, and lower them slowly. You should try not to shift your back, as it could cause pain after performing the exercise. You can repeat the exercise in 2 sets of 12 repetitions each.
Seated Shoulder Press with hands facing forward
On the shoulder press bench in the gym, sit down, and hold a dumbbell in each hand, you must put them at a distance close to your shoulders, with your hands facing forward. Start the exercise, raising them as if you were making a vertical line, when you start to feel some tension in your elbows, get ready to lower them slowly. Make sure your back doesn’t shift when you’re lifting the weight.
You can repeat the exercise in 3 sets of 10 repetitions each.
Backed Shoulder Press with hands facing each other
Get on top of a shoulder press bench, and support your back against the back of the machine, place the dumbbells close to your shoulders, with your elbows bent and your wrists facing each other. Raise both dumbbells at the same time in a straight line, raise and lower them little by little. Try not to move or bend your back, to avoid injuries or overloads. You can repeat the exercise in 2 sets of 12 repetitions each.
Standing Lateral Raise
Stand up, and take a dumbbell in each hand, in front of your hip, you must place your hands facing each other. Start by lifting the dumbbells to the sides, in the shape of a cross, as if you were going to fly, when you see that your arms are outstretched, they are equidistant from the ground, hold for a few seconds, and lower them little by little. You can do 2 sets of 12 to 15 reps each.
Incline Deltoid Raise
Lower your body, and keep your knees slightly bent, you must have your back as straight as possible during the exercise. Take a dumbbell with one hand, which you must put between the lateral thighs of your legs. Start by raising the dumbbell until it is equidistant from the ground, hold for a few seconds and lower it slowly. You can repeat the exercise in 2 sets of 10 repetitions each.
Side Raise, Sitting on a bench
Sit on a gym bench, holding a dumbbell in each hand. Start by raising your arms from the bottom up, to the sides of your body, as if you were a bird, moving its wings. Keep your arms extended for a few seconds and then slowly lower them. Make sure that your back does not move, but is as straight as possible, while you perform the exercise. You can repeat the exercise in 2 sets of 10 repetitions each.
Upper-Press
Stand with your knees bent and a dumbbell in each hand, facing each other. Also bend your elbows. Start by extending your arms in a vertical line, that is, if your legs are straight, your arms are too, and if your legs are bent, your arms and elbows are too, your whole body goes down and up. You should breathe in when you raise the dumbbells and release air when you lower them. You can repeat the exercise in 3 series of 5 repetitions each.
Rear Deltoid Row, Squat
With your body squatting, and your legs bent, you must hold a dumbbell in each hand, in front of your knees, with your wrists and hands pointing behind you. Begin by raising both dumbbells as you bend your elbows to the sides of your body, forming a right angle. Try not to move your back during the exercise, to avoid injury.You can repeat the exercise in 2 sets of 8 repetitions each.
Standing Upright Rows
Stand up and hold a dumbbell in each of your hands, in front of your hips, with your hands pointing in the same direction. Raise your arms, bending at the elbows, until the dumbbells reach the height of your collarbones, and then slowly lower them. You should keep your legs slightly apart and you’re back straight during the exercise to avoid possible damage to your spine or vertebrae. You can repeat the exercise in 3 series of 6 repetitions each.
Standing Front Raise
Stand tall, with your arms outstretched holding two dumbbells, in front of your legs, with your wrists facing behind you. Start by lifting the dumbbells in a straight line, up to the height of your collarbones, hold for a few seconds and slowly lower them. Keep your back straight. You can repeat the exercise in 2 sets of 12 repetitions each.
Shoulder Shrug¡
Stand up, and hold a dumbbell in each hand, keep your arms extended, in front of your legs, with your hands facing towards you. Raise your shoulders, dragging your arms with you, which also go up with them. You can repeat the exercise in 2 sets of 10-15 repetitions each.
Upside down Rear Deltoid Raise
Lie face down on a bench; grab a dumbbell with each hand. He raises the dumbbells to the sides, in the shape of a cross, as if you were going to take flight, hold them for a few seconds, and then slowly lower them, you should have your elbows slightly bent when you raise and lower your arms. You can repeat the exercise in 2 sets of 12 repetitions each.
Deltoid Circles
Support your whole body on a bench, face down, and grab two weights with your hands, at the sides of your body. Begin the exercise by bringing your arms forward, as if you were swimming a butterfly, from your hips to past your head. Your arms should go up at the same time. Don’t forget to keep your elbows slightly bent during the exercise. You can repeat the exercise in 2 sets of 10-15 repetitions each.
Fly for Front Dolts, Straight Arm
Stand up and grab a dumbbell in each hand, in front of your legs. Raise your arms above the height of your head, you must have your arms fully extended, hold for a few seconds, and slowly lower them. You must keep your head facing forward. You can repeat the exercise in 2 sets of 8 repetitions each.
