We all want to have toned and muscular shoulder as it makes you look attractive and strong. A well rounded massive shoulder not only refers to immense manhood but also improves confidence of the one carrying such a widen shoulder. Despite, the fact most of us find hard to work toward getting a strong shoulder all thanks to our sedentary lifestyle that we are very much into. No matters whether you are a student or a corporate guy, computer led digital world has crouched our shoulder like never before, we all are any digitally influenced and are living a pathetic sedentary life.
Tapping over the issue, we have come up with some daily workouts that you can try to strengthen your shoulders. Here is the list of Top 10 shoulder exercises
1) Lateral Raises
One of the best Shoulder Exercises, lateral raises targets your medial or lateral (side) deltoids, lats, and pectoralis major (chest muscle). Lateral Raises are easy to do, you just need to hold the dumbbells in both your hands. Stand straight with your legs shoulder-width apart, and shoulders rolled back. Then bend your elbow slightly and raise your arms until they reach the shoulder level. Now, pause and bring your arms down. You need to do 3 sets of 12 reps of this shoulder exercise.
2) Dumbbell Front Raises
This shoulder exercise will target your anterior (front) deltoids, lats teres major and minor, lateral (side) deltoids, serratus anterior (side of your chest), and pectoralis major (chest muscle) and is also known as single hand dumbbell front raise. You need to grab two dumbbells in both of your hands and stand straight with the legs hip-width apart, palms on the front of your thighs, facing inwards. In the next step you need to raise your hands and pause at the shoulder level and lower them slowly. The variation you need to follow is that raise one arm at a time. Do 2 sets of 12 reps.
3) Reverse Fly
The shoulder exercise targets your posterior (back) deltoids, lats, pectoralis major (chest muscle), biceps, triceps, rhomboids, serratus anterior (side of your chest), and traps. The steps to do reverse fly needs you to grab the dumbbells in each hand. You will have to keep your legs close to each other and bend it forward at 45 degrees with your knees slightly bent, and hands hanging down. Now lift your arms to your side, hold the position, and lower them slowly. Do 3 sets of 8 reps.
4) Shoulder Shrugs
This shoulder exercise targets your lateral (side) deltoids, lats, levator scapulae (side of your neck), posterior (back) deltoids, and pectoralis major (chest muscle). The steps to do this interesting exercise requires to grab dumbbells in each hand and keep your hands by your side, palms facing inward. Stand straight and keep your core tight, and shoulders rolled back. Now slowly raise your shoulders upwards to your ears, pause, and lower your shoulders. Do 3 sets of 12 reps.
5) Standing Shoulder Press
This shoulder exercise targets interior (front) deltoids, serratus anterior (side of your chest), lateral (side) deltoids, posterior (back) deltoids, biceps, triceps, lats, and pectoralis major (chest muscle). To perform this exercise you need to hold a dumbbell in each hand and stand with your legs hip-width apart, and shoulders rolled back. Now slowly lift your arms so that the upper arms are parallel to the floor and your forearms should be at 90 degrees with your upper arms, and palms facing forward. Now push the dumbbells over your head by extending your hands. Hold the position and bring your arms back to the starting position. Do 2 sets of 15 reps.
6) Bent Arm Lateral Raises
yet another effective shoulder exercise viz. Bent arm lateral raises targets your medial or lateral (side) deltoids, pectoralis major (chest muscle), anterior (front) deltoids, lats, and serratus anterior (side of your chest). To perform this shoulder exercise, you need to hold two dumbbells and stand straight and keep your legs shoulder-width apart, hands by your side, palms facing inward, and shoulders rolled back. Now bend your elbows so that your forearms are at 90 degrees with your upper arms, and the palms are facing each other. Bend your knees slightly to support your back and exhale and keeping your elbows locked, lift your arms until they are at the shoulder level. Hold on this position and inhale. Now bring your arms back to the starting position. Do 2 sets of 15 reps.
7) Side Plank
Slide plank targets your lateral (side) deltoids, anterior (front) deltoids, abs, obliques, glutes, hamstrings, posterior (back) deltoids, triceps, biceps, and quads. To do side plank you will have to lie down on your right side and place your right forearm should be at 90 degrees with the upper arm and keep your palm flat on the floor. Make sure that your right elbow should exactly be at the below of the right shoulder. Now place your left hand on your waist and lift your hips off the floor. Also, your neck should be in line with your spine and do not drop it down. Pause at this pose for 30-60 seconds and do it on the other side as well. Do 3 sets of 30-60 seconds hold.
8) Pec Deck Butterfly
This Shoulder exercise targets your interior (front) deltoids, triceps, pectoralis major (chest muscle), and lats. To perform this exercise, you need to stand straight with a dumbbell in each hand. Now lift the dumbbells by bending your elbows such that your upper arms are parallel to the ground, and your forearms are upright and at 90 degrees with the upper arms. Slowly engage your abs and bring your elbows close in front of your face and push them back to the starting position. Do 3 sets of 15 reps.
9) Elbow Plank
Elbow planks targets your anterior (front) deltoids, lateral (side) deltoids, triceps, abs, glutes, hamstrings, posterior (back) deltoids, and quads. So, to perform this shoulder exercise get on all fours and bend your elbows and rest them on the floor and parallelly extend your legs behind. Be in this pose for 30-60 seconds. Do 3 sets of 30-60 seconds hold.
10) Overhead Triceps Extensions
This shoulder exercise targets your posterior (back) deltoids, serratus anterior (side of your chest), triceps, lats, and pectoralis major (chest muscle). You need to grab a dumbbell with both hands and rest your palm on the inner side of the top dumbbell head, and sit on a bench or a chair. Now raise your arms and bring the dumbbell right over your head. This is the starting position so flex your elbows, and keeping your upper arms stationary, lower your forearms so that the dumbbell is directly behind your neck. Now lift your forearms and get back to the starting position. Do 2 sets of 12 reps.
Disclaimer:
The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.
