Performing shoulder exercises involves working the deltoid muscles, which are divided into three sections: the front, the middle and the back.
Most of the exercises that are carried out, and even the movements that we habitually carry out in our day to day, above all use and work the anterior deltoids, they are also the most visible. But keep in mind that when you go to perform shoulder exercises you should work all parts of the deltoids, not only so that their development is even and visibly more compensated, but also to avoid serious injuries and that you can develop your muscles correctly.
On the other hand, with the following exercises you will also work other different muscles, apart from the deltoids.
Here we detail what are the best exercises for the shoulders:
Shoulder exercise table
For this first exercise you will need a dumbbell (if you don’t have one or you are doing the exercise at home you can use a 1.5 or 2 liter bottle completely filled with water). Stand up, spread your legs a little and keep your back straight. Grab the dumbbell with both hands crossed while keeping your arms stretched out in a low position. The exercise consists of, while keeping your arms stretched out, raise them to eye level. Breathe in when you raise your arms and breathe out when you lower them. They must be slow and smooth movements to avoid injuries. Do two sets of about 15 repetitions.
Continuing with the previous exercise, repeat it, but in this case with a dumbbell in each hand. And raising one arm at a time, or both at the same time if you feel ready.
The following exercise is known as the seated dumbbell press. To do it we will need two dumbbells with a weight with which you feel comfortable and does not require excessive effort. Sit on a hard surface, like a bench, keep your back straight and grab a dumbbell in each arm. Bend your arms up so that the angle of your elbow forms 90 degrees. Then you will raise both arms at the same time, extending them towards the ceiling. Then lower them back to the starting position. Remember to breathe in slowly when you go up and out when you go down. Two sets of 15 reps.
With the following exercise we will work pectorals and the middle portion of the deltoids among others. The next exercise is to perform lateral elevations of the arms with dumbbells. Start by standing up with your legs slightly apart and your back straight. Grab a dumbbell in each hand. Now the starting position can be in three ways: the first with the arms extended glued to the sides of the body. The second with the arms extended but joining the dumbbells in front of the body. And the third with the arms extended joining the dumbbells behind the back.
Once you choose the starting position you want, you should raise your arms horizontally until you reach shoulder height. To perform the ascent, bend your elbows very little. Then go back down. Perform 15 repetitions for each series.
Barbell front rises. This exercise implies that you will have to grab a weight bar. If you need help to get high ask for it, otherwise you can hurt yourself. Stand up, with your legs slightly apart and your back straight, grab the bar and leave your arms hanging and extended. You can support the bar on your thighs to start. Then raise the bar with both arms extended to eye level. Hold the position for 5 seconds, lower your arms and repeat. Perform 15 repetitions of this exercise.
The wrist rotation front press exercise will allow you to develop the middle and rear deltoids among other muscles. You can do this exercise sitting on a chair with a back or standing up. The legs should be slightly apart and the back straight. Take a dumbbell in each hand and bend your arms up so that the weights are at shoulder height. The palm of your hand should be facing your face. Then you will raise one arm until it is stretched and in a vertical position. While you go up, you must make a turn of the wrist that allows the palm of the hand to be in the opposite position to the initial one. Gently lower your arm and perform the exercise with the other arm. Do 10 reps for each arm.
It is important that between series and series you always keep a few seconds of rest in between. At least half a minute to a minute. In addition, you should always keep your back straight, to avoid injuries, do not swing while raising the weight. Remember that the movements must be relaxed, occurring smoothly, so do not go up with a strong push or drop your arms with a jerk. The weight you choose should be one that you can control and feel comfortable with; there will always be time to pick up more weight as your muscles develop.
These are just a few of the best shoulder exercises. Try to establish in your exercise table those with which you can work all parts of the muscles equally as we mentioned.
