Shoulder All Exercises For Muscle Building
1. Dumbbell Military press
How to perform exercise
Use heavier weights.
Performing a standing military press to engage your core more.
Perform an alternating military press, pressing one arm at a time.
Slow your lifting tempo to increase time under tension.
2. Barbell Overhead Press
How to perform exercise
Stand with your feet shoulder width apart and the bar resting on your upper chest.
The grip should be slightly wider than shoulder width.
Elbows should be pointing forward and knees tight.
Squeeze your glutes and press.
3. Front Lateral raise
How to perform exercise
Raise one arm up in front of you, with a slight bend in the elbow
Continue raising the dumbbell until your arm is parallel with the ground
Slowly reverse the movement to bring the dumbbell back down to the side
Repeat the same action with the opposite arm
4. Side Lateral raise
How to perform exercise
1. Stand up straight with a dumbbell in each hand. Your feet should be a bit narrower than shoulder width apart and hands should be facing your body. Your arms should be slightly bent in the elbows and legs should be slightly bent in the knees
2. Raise your upper arms to the sides until your elbows are at shoulder height. At the top of the movement your elbows should be a bit higher than your wrists.
3. Once you reach the top position, hold for a moment and squeeze your shoulders after which you will slowly lower the weights to the starting position.
5. Bent-over lateral raise
How to perform exercise
Standing with feet hip-width apart, hinge forward at the hips keeping your back straight.
Raise your arms out to the side in line with your shoulders,
pressing the shoulder blades back together.
Resist the weights as you lower the weights down in front of your legs.
6. Shrugs
How to perform exercise
Shrug your shoulders upwards towards your ears. Do not roll the shoulders forwards or backwards during the exercise
Slowly reverse the movement back to the starting position
Repeat for the desired number of repetitions
7. upright cable row
How to perform exercise
Stand in front of the crossover and grasp the handle that is attached to a low pulley.
Take a breath and as you exhale pull the cable bar up lifting your elbows until your palms are little higher than your shoulders.
Return to the starting position as you inhale.
8. Dumbbell Front Shoulder Press
How to perform exercise
Before beginning, make sure that your shoulders are down and your chest is up.
Initiate the movement by pressing the dumbbells toward the ceiling,
keeping your palms facing each other and your elbows out in front of your body.
Continue to press until your arms are fully extended and the dumbbells are directly over the crown of your head.
Make sure at the end of the press that there is a space between your shoulders and your ears.
9. Pike Pushup
How to perform exercise
Get down on your hands and feet, with your hands shoulder-width arart, your legs straight and your hips up.
Bend your elbows, until your arms form a 90 degree angle, and bring your head close to the mat.
Straighten your elbows, pushing your body away from the mat, and return to the starting position.
repeat until the set is complete.
10. Machine Shoulder Press
How to perform exercise
Begin the movement by sitting on the machine and aligning the seat if possible to align the handles with your upper chest.
Grasp the bar or handles so they are shoulder or slightly higher level to you. Your palms are facing out. Be sure to keep your back straight.
Press the bar or weight straight up. Be sure not to lock your elbows at the top.
Hold for 1-2 seconds then lower slowly for to the starting position.
11. Behind the Neck Shoulder Press
How to perform exercise
1. Sitting down on a bench with back support and special supports. Press your back firmly against the padding for support.
2. Grasp a barbell with your hands spaced a little wider than shoulder width. Keep your back and head straight with your feet firmly planted on the floor.
3. Take the weight off the rack and press the bar directly over your head in a vertical line.
4. Slowly lower the bar behind your head to just below the ears.
5. Push the bar back up without bounding the weight. Remember to keep the back straight and flat (no arching) Repeat the movement.
12. Arnold Press
How to perform exercise
Grabbing two dumbbells in each hand, stand straight with your feet spaced at shoulder width.
Lift the dumbbells to your shoulder level keeping the weights on each side. Rotate your palms so that they face your body in front of the shoulders. It is your initial position.
Slowly press the dumbbells overhead while turning your palms away from the body. Continue lifting the dumbbells until your arms are fully extended.
After pausing for a moment at the top, gradually lower the weights back to the starting position.
Repeat the steps for the required number of reps.
13. Cable Face Pull
How to perform exercise
Stand straight facing the pulley and adjust it according to your head height.
Keep your back straight and slightly bend your knees.
Grab the rope and hold it tightly with your hands.
Now, pull the weight towards your face, and separate your hands when you pull the rope.
14. Reverse Machine Flyes
How to perform exercise
Start off 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.
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 shoulders and rear delts.
Keep this motion until you feel a stretch in your shoulders then hold for a count.
Return back to the starting position.
1. Dumbbell Military press
Use heavier weights.
Performing a standing military press to engage your core more.
Perform an alternating military press, pressing one arm at a time.
Slow your lifting tempo to increase time under tension.
2. Barbell Overhead Press
How to perform exercise
Stand with your feet shoulder width apart and the bar resting on your upper chest.
The grip should be slightly wider than shoulder width.
Elbows should be pointing forward and knees tight.
Squeeze your glutes and press.
3. Front Lateral raise
How to perform exercise
Raise one arm up in front of you, with a slight bend in the elbow
Continue raising the dumbbell until your arm is parallel with the ground
Slowly reverse the movement to bring the dumbbell back down to the side
Repeat the same action with the opposite arm
4. Side Lateral raise
How to perform exercise
1. Stand up straight with a dumbbell in each hand. Your feet should be a bit narrower than shoulder width apart and hands should be facing your body. Your arms should be slightly bent in the elbows and legs should be slightly bent in the knees
2. Raise your upper arms to the sides until your elbows are at shoulder height. At the top of the movement your elbows should be a bit higher than your wrists.
3. Once you reach the top position, hold for a moment and squeeze your shoulders after which you will slowly lower the weights to the starting position.
5. Bent-over lateral raise
How to perform exercise
Standing with feet hip-width apart, hinge forward at the hips keeping your back straight.
Raise your arms out to the side in line with your shoulders,
pressing the shoulder blades back together.
Resist the weights as you lower the weights down in front of your legs.
6. Shrugs
How to perform exercise
Shrug your shoulders upwards towards your ears. Do not roll the shoulders forwards or backwards during the exercise
Slowly reverse the movement back to the starting position
Repeat for the desired number of repetitions
7. upright cable row
How to perform exercise
Stand in front of the crossover and grasp the handle that is attached to a low pulley.
Take a breath and as you exhale pull the cable bar up lifting your elbows until your palms are little higher than your shoulders.
Return to the starting position as you inhale.
8. Dumbbell Front Shoulder Press
How to perform exercise
Before beginning, make sure that your shoulders are down and your chest is up.
Initiate the movement by pressing the dumbbells toward the ceiling,
keeping your palms facing each other and your elbows out in front of your body.
Continue to press until your arms are fully extended and the dumbbells are directly over the crown of your head.
Make sure at the end of the press that there is a space between your shoulders and your ears.
9. Pike Pushup
How to perform exercise
Get down on your hands and feet, with your hands shoulder-width arart, your legs straight and your hips up.
Bend your elbows, until your arms form a 90 degree angle, and bring your head close to the mat.
Straighten your elbows, pushing your body away from the mat, and return to the starting position.
repeat until the set is complete.
10. Machine Shoulder Press
How to perform exercise
Begin the movement by sitting on the machine and aligning the seat if possible to align the handles with your upper chest.
Grasp the bar or handles so they are shoulder or slightly higher level to you. Your palms are facing out. Be sure to keep your back straight.
Press the bar or weight straight up. Be sure not to lock your elbows at the top.
Hold for 1-2 seconds then lower slowly for to the starting position.
11. Behind the Neck Shoulder Press
How to perform exercise
1. Sitting down on a bench with back support and special supports. Press your back firmly against the padding for support.
2. Grasp a barbell with your hands spaced a little wider than shoulder width. Keep your back and head straight with your feet firmly planted on the floor.
3. Take the weight off the rack and press the bar directly over your head in a vertical line.
4. Slowly lower the bar behind your head to just below the ears.
5. Push the bar back up without bounding the weight. Remember to keep the back straight and flat (no arching) Repeat the movement.
12. Arnold Press
How to perform exercise
Grabbing two dumbbells in each hand, stand straight with your feet spaced at shoulder width.
Lift the dumbbells to your shoulder level keeping the weights on each side. Rotate your palms so that they face your body in front of the shoulders. It is your initial position.
Slowly press the dumbbells overhead while turning your palms away from the body. Continue lifting the dumbbells until your arms are fully extended.
After pausing for a moment at the top, gradually lower the weights back to the starting position.
Repeat the steps for the required number of reps.
13. Cable Face Pull
How to perform exercise
Stand straight facing the pulley and adjust it according to your head height.
Keep your back straight and slightly bend your knees.
Grab the rope and hold it tightly with your hands.
Now, pull the weight towards your face, and separate your hands when you pull the rope.
14. Reverse Machine Flyes
How to perform exercise
Start off 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.
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 shoulders and rear delts.
Keep this motion until you feel a stretch in your shoulders then hold for a count.
Return back to the starting position.
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