Top 6 shoulder exercises

Working out your shoulders is very rewarding and seeing them develop over time into these huge balls sitting on top of your arms is worth the pain in the gym. No Pain – No Gain.  You need to hit your deltoids, upper trapezius, serratus anterior, rotator cuff muscles, and levator scapulae to truly build three-dimensional shoulders. Aside from strengthening your upper body muscles and the bones beneath them, you’ll safeguard your body against injury and you’ll create a really attractive aesthetic.
1] Front raises

To do this exercise you will need dumbbells in each hand, it’s better to do front raises one arm at a time as you will be more stable and you can concentrate on that part of the shoulder more. Raise the dumbbell in the air making sure the top part of your fist is facing the ceiling and then bring the dumbbell back down slowly. Repeat this process making sure you go nice and slow so that you get maximum benefit.

Shoulders – Front raises

2] Side raises

For this exercise you will need some dumbbells, it is better to do one arm at a time for stability and so that you can concentrate on that part of the shoulder more. Raise the dumbbell out to you side again so the top of your fist is facing the ceiling and bring it back down slowly. In this exercise it is important to go nice and slow so that you can get the best results.

Shoulders – Side raises

3] Bar raises

In this exercise you will need a bar, take told of the bar so that the outside of your hand is facing away from you. Raise the bar straight up and bring it back down slowly and be in control of bringing it back down. Repeat this process nice and slow that that you get maximum benefit.

Shoulders – Bar Raise

4] Seated dumbbell raise or press

In this exercise you will need a pair of dumbbells. Sit on a seat and hold the dumbbell in one arm, and hold it at the top of the bicep curl position and then lift the dumbbell straight above your head into the air and while lifting reverse your arm 180 degrees so your fist finishes in the opposite position as the start. Repeat for the other arm or do both arms together.

Shoulders – Seated dumbbell raise/press

5] Snatch-Grip Shrug Pull
This is a great exercise to workout the trapezius. Take the bar with both hands shoulders width apart. Start in a fully standing position. Dip at the knees and drive against the ground with the legs, extending the body vertically and shrugging the bar up as the legs finish extending. The goal is to extend the body maximally and vertically. Actively keep the bar against the body throughout the movement.
6] Dumbbell Bent-Over Lateral Raise
Hold a dumbbell in each hand and, keeping your lower back in its natural arch, bend your hips back until your torso is about parallel to the floor. Allow your arms to hang. Now squeeze your shoulder blades together and raise your arms out 90 degrees, with thumbs pointing up, until your upper arms are parallel to the floor.
[image from mensfitness, howtobeast]

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