Hi Freak ! Wondering from where to start your shoulders workouts ? If yes, then you are on the right post. In this blog post you will get a very descriptive workout database for the top shoulders workouts / exercises.
I will be mentioning top 10 best shoulders workouts / exercises which you should definitely opt for having a great shoulder with a great shape.
I have tried to keep this post as simple as possible so that it will be easy to guide you. If you are a complete Beginner, I will recommend you to first check out the Basic Beginners Gym post ( opens in a new tab ). You will get a clear picture of understanding. So tie your knots and get ready to lift weights. Lets Get Started !
Table of Contents
EXERCISE DATABASE
Lets keep two sections for our exercise database for your better understanding. In beginners / intermediate section you will find top 6 shoulders exercises and if you want to adopt advanced level then you can refer to advanced section where you will get best 4 shoulders exercises.
1. BEGINNER / INTERMEDIATE LEVEL
1.1. Seated Dumbbell Military Press
- Sit properly in a bench keeping your back straight. Keep two dumbbells handy in both of your hands resting on your thighs.
- Choose the weights according to your own convenience and capacity.
- Slowly raise the dumbbells from your thighs and bring them to shoulder height. Try to focus and contract your shoulder muscles.
- With the dumbbells at shoulder height, rotate your palms so that they face forward.
- Keep pressing the dumbbells above your head until your arms fully extend.
- Exhale as you push the dumbbells up and over your head and inhale while moving downwards.
Sets / Reps / Rest Duration – 3-4 sets, 10-12 reps, 60-75 seconds rest between each set.
If you are confused between sets, reps and resting period you can have a overview of my “complete beginners guide to gym” post.
1.2. Barbell Military Front Press
- Sit properly in a bench keeping your back straight. Keep a barbell ready to lift it. Preferably you can use a smith machine. But if your gym does not have a smith machine then you can manage to put weights on a straight barbell rod and lift it.
- Choose the weights according to your own convenience and capacity.
- Slowly raise the barbell upwards and bring them up. Try to focus and contract your shoulder muscles.
- Keep pressing the barbell above your head until your arms fully extend.
- Exhale as you push the barbell up and over your head and inhale while moving downwards.
Sets / Reps / Rest Duration – 3-4 sets, 10-12 reps, 60-75 seconds rest between each set.
1.3. Dumbbell Front Raise
- Stand with feet about shoulder-width apart.
- Keep your back straight and feet firmly flat on the floor.
- Hold the dumbbells across the thighs horizontally, palms facing back toward the thighs. Weights you can choose according to your own convenience and capacity.
- Keep your abdominal muscles firm and tight.
- Lift the weights upward, inhaling, with arms out in front and palms facing down. Keep a slight bend in the elbows to reduce the stress on the joints. Pause when the arms are approximately horizontal to the floor and feel the contraction in the shoulders.
- Return the dumbbells to the starting position with a slow and contracting motion.
- Breathe out as you lift the dumbbells and breathe in as you lower the dumbbells back to the starting position.
Sets / Reps / Rest Duration – 3-4 sets, 10-12 reps, 60-75 seconds rest between each set.
If you are confused between sets, reps and resting period you can have a overview of my “complete beginners guide to gym” post.
1.4. Dumbbell Side Lateral Raise
- Sit on a flat bench with a dumbbell in each hand at your sides.
- Weights you have choose according to your own convenience and capacity limit.
- Keep your back straight, brace your abdominal muscles, and then slowly lift the weights out to the side until your arms are parallel with the floor, with the elbow slightly bent.
- Hold there for 1 or 2 seconds contracting your deltoids muscles.
- Return back to the initial position slowly.
- Inhale as you lower the weights to your sides, exhale as you lift the weights to the position parallel to your shoulders.
Sets / Reps / Rest Duration – 3-4 sets, 10-12 reps, 60-75 seconds rest between each set.
1.5. Upright Row ( E-Z Bar )
- Grab a barbell ( preferably E-Z curl bar ) and allow it to hang in front of you at the length of your arms.
- Stand up straight and adjust your grip so that your hands are about in line with the thighs. Hold the bar in such a position that both of your hands are straight parallel line with your shoulders.
- Keep your abdominal muscles tight and shoulder muscles relaxed.
- Lift the barbell straight up toward the chin slowly contracting your shoulder muscles.
- Hold there for 1 or 2 seconds.
- Return the barbell back to the starting position.
- Inhale as you lower the barbell and exhale during upward movement.
Sets / Reps / Rest Duration – 3-4 sets, 10-12 reps, 60-75 seconds rest between each set.
1.6. Landmine Press
- Stand holding the weighted end of the barbell with both hands in front of your chest.
- Make sure the barbell is held firmly and securely in a landmine device or pocket corner.
- Keep your feet leveled and shoulder-width apart.
- Slowly press the weight upwards with both hands until your arms are extended and then bring it back down slowly.
- You can also perform this exercise with one hand movement. Remember to keep weights light as it can cause sprain in your shoulder muscles.
- Inhale as you press in and exhale as you push the barbell away from you.
Sets / Reps / Rest Duration – 3-4 sets, 10-12 reps, 60-75 seconds rest between each set.
If you are confused between sets, reps and resting period you can have a overview of my “complete beginners guide to gym” post.
2. ADVANCED LEVEL
2.1. Wide Reverse Flyes
- Press the hips back in a hinge motion bringing your chest forward almost parallel to the floor.
- Allow the weights to hang straight down, palms facing each other.
- Maintain a tight core abdomen, keep your back straight, and slight knee bend.
- Exhale and raise both arms out to your side, squeezing the shoulder blades together.
- Return back to initial position. This completes one rep.
Sets / Reps / Rest Duration – 4 sets, 12 reps, 60-75 seconds rest between each set.
2.2. Dumbbell Arnold Press
- Properly hold a dumbbell in each hand with a firm grip with your arm bent, as your palms are facing you.
- Spread your arms to each side laterally, then press your arms up and twist your hands so your palms face forwards.
- Finish by pushing your head forwards and reaching as high as you can so your biceps are close to your ears.
- Make this move harder by starting with your elbows slightly raised so your upper arms are parallel with the floor.
- Contract your shoulder muscles with each repetitions.
Sets / Reps / Rest Duration – 4 sets, 12 reps, 60-75 seconds rest between each set.
2.3. Bent Over Dumbbell Lateral Raises ( Cable )
- With a cable strand in each hand and your chest up, back flat, knees slightly bent and eyes fixed on a point on the floor just ahead of you, bend over at the hips until your torso is nearly parallel to the floor.
- Let the cable bar hang directly beneath you with your elbows fixed in a slightly bent position. From there, powerfully raise the stirrup up and out to your sides in an arc until your upper arms are about parallel with the floor.
- Pause at the top for a squeeze, then lower the stirrup back along the same path, stopping just before your arms go fully perpendicular to the floor, and start the next rep.
Sets / Reps / Rest Duration – 4 sets, 12 reps, 60-75 seconds rest between each set.
2.4. One Arm Cable Lateral Raises
- Stand next to a cable pulley machine with the handle attachment adjusted to the lowest setting. Weight plates can be adjusted according to your own convenience and capacity.
- The working side of your body should be closest to the cable.
- With the outside arm, reach across your body, grab the handle and stand straight up with your arm fully extended and feet facing forward.
- Grip the machine with your inside arm for added support.
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height.
- Hold there for 1 or 2 seconds and then slowly lower the weight back to the starting position.
Sets / Reps / Rest Duration – 4 sets, 12 reps, 60-75 seconds rest between each set.
So, these were the pro exercise data set for upgrading your shoulder muscles. If you are a beginner, intermediate or in advanced level you can choose the right section and perform these exercises.
Do comment below which exercises you are going to opt for, your views, queries and suggestions !
Get ready to lift hard. All the Best !
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