Are you new to gyming? If yes, then you might not be very well aware of an apt shoulder workout. Shoulders are delicate joints that are not easy to target, especially if your muscles aren’t ready for weights. Putting too much pressure on shoulders in the starting can lead to injuries and can, in turn, refrain you from doing other lifts. Therefore, it is extremely important to include some shoulder-specific exercises in your everyday workout to reduce the risk of problems as well as to effectively exercise for other body parts, especially chest and back.
To help you grow wider, bigger, and stronger shoulders, we have come up with some of the best exercises. Complement this workout with a proper diet to develop your shoulders muscles and muscle gain faster.
6 Best Shoulder Exercises You Need to do for Muscle Building
1. Overhead Press
If you are newbie, perform this shoulder exercise on an upright bench. Hold two dumbbells of the lightest weight in front of your shoulders. Slowly move them directly overhead and then bring them down back to the start. This is seated dumbbell shoulder press where a bench will prevent your lower back from overarching and dumbbells will allow for a range of movement and greater control. Once you start to build some muscles, you can gradually increase the weight or shift to another version in which you will have to stand tall with a bar and press it directly overhead.
2. Barbell Shrug
To do this exercise, stand tall with a bar gripping it with your hands just outside your thighs. Lift the shoulders so that they reach your ears. Hold this position for a few seconds before lowering your shoulders back to the starting point. While performing this exercise, make sure to keep your back straight.
3. Lateral Raise
Sit or stand with two dumbbells. Leaning forward slightly and keeping back straight, lift the weights to shoulder height while keeping the arms parallel to the ground and elbows slightly bent. Lower the weights with control. Do 10-12 reps with the lightest weight. You can increase the weight once your strength increases.
4. Arnold Press
Sit holding the dumbbells in your hands with the palms facing you. Press the dumbbells overhead while rotating your wrists as you go reaching the position of straight arms and palms facing forward. Lower the dumbbells while rotating the wrists again in the opposite direction. Do three sets of 10-12 reps.
5. Bent over reverse fly
This is one of the most effective exercises to target the posterior deltoid. To do it, stand with feet shoulder-width apart with dumbbells in each hand. Lean forwards from your hips, keeping the chest up with dumbbells handing in front. Keeping a slight bend in your elbows, raise the weights to shoulder height and then bring them down to the start. You can also do this on a bench set to a 45-degree angle. Lie on the bench with your chest down. Grab the weights and raise them out to the sides before lowering slowly.
6. Front Raise
Stand with a pair of dumbbell placing each on the front of your thighs with your palms facing the thighs. Keeping your torso stationary, lift the right dumbbell until your arm is a bit above parallel to the ground with a slight-bent elbow. Lower back the dumbbell slowly to the start while lifting the left dumbbell simultaneously.
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