Have you ever felt as if your shoulders are being left out? Popular exercise routines always seem to focus on achieving killer abs and toned legs, but rarely about shaping up those shoulders. Great shoulders can do wonders for your posture and general well being. Let’s take a look at some of the best shoulder exercises:
This is a great exercise to give some definition to your shoulders, arms, and back. Grab a pair of dumbbells according to your strength level and stand with your feet slightly less than shoulder-width apart. Position yourself, so that your upper-body is bent forward facing your feet and your knees slightly bent. Hold the dumbbells end to end lowered in front of you with straight arms and begin the exercise by pulling up the weights so that your elbows bend at a 90 degree angle. Do three sets of this exercise with 10-12 reps per set.
Seated Dumbbell Shoulder Press
For this exercise you need a bench/chair and dumbbells. Sit on the bench or chair with your back pressed against the back of the chair and your feet firmly on the ground. Position the weights parallel with your shoulders and your elbows bent, forming a right-angle. Push the dumbbells straight up until they almost touch and lower into first position. Do three sets of this exercise with 10-12 reps per set.
Side & Front Delt Raise
Give some added strength to those shoulders with side and front delt raises. This can be done seated, standing, or even on a vibrating plate for an added burn. Stand with your feet slightly less than shoulder-width apart. With the dumbbells at your hips, simultaneously raise the weights either out to your sides or in front of you until they are shoulder level. If you choose to do this in a seated position, you will need lighter weights since this increases the difficulty. Again, do three sets of this exercise with 10-12 reps per set.
Stability Ball Push-Up
With this exercise you can play around with the level of difficulty. Begin by lying down forwards on the ball. Placing your hips on the ball and your hands firmly on the ground, slowly move forward with your hands to place the ball either at your thighs, or for increased difficulty at your ankles. Your hands should be shoulder width apart. Bend your elbows and lower your upper body as close to the ground as possible and push back up to the first position. Remember to keep your torso, head, and legs aligned so that you don’t hurt yourself.
Standing Barbell Press
Sculpt your shoulders by lifting a weighted bar from your shoulders overhead until your elbows are locked. The weight will depend on your strength level, and it’s always a good idea to have someone supervise your weight training in the beginning. Keep your eyes fixed on one spot in front of you when doing these exercises so that you don’t strain your neck. Do three sets of this exercise with 10-12 reps per set.