Shoulder exercises are an important part of any gym routine, as they can help improve posture, reduce the risk of injury, and increase upper body strength. In this blog, we will discuss 10 of the best shoulder exercises you can do at the gym, along with step-by-step instructions on how to do them.
- Barbell Shoulder Press
The barbell shoulder press is one of the most effective exercises for building strong and defined shoulders. Here's how to do it:
- Start by standing with your feet shoulder-width apart and your knees slightly bent.
- Hold a barbell with an overhand grip and lift it up to your shoulders, with your elbows pointing forward.
- Press the barbell up above your head until your arms are fully extended.
- Lower the barbell back down to your shoulders and repeat for the desired number of reps.
- Dumbbell Shoulder Press
The dumbbell shoulder press is a variation of the barbell shoulder press that can help to improve stability and balance. Here's how to do it:
- Sit on a bench with your feet flat on the floor and your back straight.
- Hold a dumbbell in each hand and lift them up to your shoulders, with your palms facing forward.
- Press the dumbbells up above your head until your arms are fully extended.
- Lower the dumbbells back down to your shoulders and repeat for the desired number of reps.
- Arnold Press
The Arnold press is a great exercise for targeting the front and side delts. Here's how to do it:
- Start by sitting on a bench with your feet flat on the floor and your back straight.
- Hold a dumbbell in each hand and lift them up to your shoulders, with your palms facing your body.
- Rotate your palms outward as you press the dumbbells up above your head.
- Once your arms are fully extended, rotate your palms back inward as you lower the dumbbells back down to your shoulders.
- Repeat for the desired number of reps.
- Lateral Raise
The lateral raise is a classic shoulder exercise that targets the side delts. Here's how to do it:
- Start by standing with your feet shoulder-width apart and your knees slightly bent.
- Hold a dumbbell in each hand with your palms facing your body.
- Lift your arms out to the sides until they are parallel to the floor.
- Lower your arms back down to your sides and repeat for the desired number of reps.
- Reverse Fly
The reverse fly is an exercise that targets the rear delts. Here's how to do it:
- Start by standing with your feet shoulder-width apart and your knees slightly bent.
- Hold a dumbbell in each hand with your palms facing your body.
- Bend forward at the waist and lift your arms out to the sides until they are parallel to the floor.
- Lower your arms back down to your sides and repeat for the desired number of reps.
- Single Arm Dumbbell Power Snatch
The single arm dumbbell power snatch is an explosive unilateral exercise that resembles the movement pattern of the upright row that targets the front and side delts, as well as the traps. Here's how to do it:
- Grab a single dumbbell (or a kettlebell) and set it on the floor (the handle should point horizontally)
- Set your feet on either side of the dumbbell about shoulder width apart
- Squat down so you can grip the dumbbell with one hand
- When ready, forcefully push the floor away to begin standing up
- As the dumbbell gets to hip height, pull your elbow up and back
- Transition your arm underneath the dumbbell as it travels up to your shoulder
- Think about punching the ceiling to finish the movement
- Repeat for the same number of reps on your other side
- Front Raise
Similar to the lateral raise, the front raise is an exercise that targets the front delts. Here's how to do it:
- Start by standing with your feet shoulder-width apart and your knees slightly bent.
- Hold a dumbbell in each hand with your palms facing your body.
- Lift one of the dumbbells straight up in front of you until it is parallel to the floor.
- Lower the dumbbell back down to your thigh and repeat with the other arm.
- Alternate lifting each arm for the desired number of reps.
- Bent Over Dumbbell Reverse Fly
The bent-over dumbbell reverse fly is an exercise that targets the rear delts and upper back. Here's how to do it:
- Start by standing with your feet shoulder-width apart and your knees slightly bent.
- Hold a dumbbell in each hand with your palms facing your body.
- Bend forward at the waist until your torso is almost parallel to the floor.
- Lift your arms out to the sides until they are parallel to the floor, squeezing your shoulder blades together.
- Lower your arms back down to your sides and repeat for the desired number of reps.
- Cable Face Pull
The cable face pull is an exercise that targets the rear delts and upper back. Here's how to do it:
- Attach a rope to a cable machine at about chest height.
- Stand facing the machine with your feet shoulder-width apart and your knees slightly bent.
- Grasp the rope with an overhand grip and pull it towards your face, keeping your elbows high and out to the sides.
- Squeeze your shoulder blades together and hold for a second before slowly lowering the rope back down.
- Repeat for the desired number of reps.
- Push-Up Plus
The push-up plus is an exercise that targets the front and side delts, as well as the serratus anterior. Here's how to do it:
- Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together.
- Lower yourself down towards the ground as if you were doing a push-up.
- Once you reach the bottom of the movement, push yourself back up and then push your shoulder blades apart.
- Lower yourself back down and repeat for the desired number of reps.
Why is Working Out Your Shoulders Important?
Working out your shoulders is important for a number of reasons. First and foremost, strong shoulders can help improve posture and reduce the risk of injury in the upper body. Additionally, shoulder exercises can help improve stability and balance, which can benefit athletes and anyone looking to improve their overall fitness. Finally, strong shoulders can help increase upper body strength, making it easier to perform everyday tasks and engage in physical activities.
To summarize, incorporating shoulder exercises into your gym routine can have numerous benefits for your overall health and fitness. By adding some of the exercises listed above to your workout regimen, you can improve your shoulder strength and definition, as well as reduce the risk of injury and improve your overall fitness level.
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