The following exercises show examples of moves targeting the shoulders – the front, middle and rear deltoids as well as the rotator cuff muscles. Choose a variety of exercises to target each part of the shoulders for a well-rounded routine. To work these exercises into a routine:
Overhead Presses
Overhead presses work the major muscles of the shoulder, with a focus on the middle deltoid and tricep. To do a basic overhead press, stand (or sit) holding weights with elbows bent and hands at eye level. Push weight over head without arching the back and lower back to start.
Overhead presses work the major muscles of the shoulder, with a focus on the middle deltoid and tricep. To do a basic overhead press, stand (or sit) holding weights with elbows bent and hands at eye level. Push weight over head without arching the back and lower back to start.
Arnold Press
Begin standing or sitting with elbows bent in front of the body, weights facing the chest. Rotate the hands out as you press the arms over the head. At the top of the movement, the palms should face out. Lower back down, rotating the hands back to starting position
Front Raise
Hold light-medium weights with arms straight down, palms face the thighs. Slowly lift arms up to shoulder level keeping elbows slightly bent. Exhale and lower back down. This exercise can also be done with a light barbell or, if you’re using heavier dumbbells, you can alternate arms.
Lateral Raises
Sit or stand and hold light-medium weights at the sides. Keeping a slight bend in the elbow, lift the arms out to the sides, stopping at shoulder level. Lower back to start.
Reverse Fly
Use light-medium dumbbells and begin in a seated position, bent over with arms hanging down and weights under the knees. Try not to collapse on the legs but, instead, keep the back straight and the abs engaged. Lift the arms out to the sides, up to shoulder level, squeezing shoulder blades together. Keep the elbows slightly bent and only lift to shoulders. Lower back to start.
Upright Rows
Stand holding dumbbells, arms down in front of you, hands close together and palms facing you. Bend the elbows and pull the weights up until they’re at about chest level or higher, if you have the flexibility. Your elbows should be slightly above the shoulders and the wrists straight. Try not to raise your shoulders as you pull the weights up. Lower the weight back down.
