As individuals perform their workouts every day, they must not forget to add some exercises for their shoulders as a part of their daily workout routine. The looks of individuals can be changed completely by performing shoulder exercises every day. If individuals can sculpt strong shoulders through their workouts by making them stay in proper shape, it can improve their fitness levels in general. Moreover, by doing the various shoulder exercises, individuals would be able to improve their overall posture.
Following are some of the dumbbell exercises that can be performed by individuals to keep their shoulders in proper shape:
1. Alternating Dumbbell Front Raise:
This is one of the shoulder exercises that actually targets the muscles in your shoulder, particularly your front deltoids. It only involves unilateral movements and with the shoulder muscles being sensitive, it is necessary to train carefully instead of going for training heavy. It is better to use weights that are light, so that individuals would be able to achieve better results. Moreover, the deltoid muscles that comprise of anterior deltoid, posterior deltoid and lateral deltoid require you to focus more and train these muscles adequately.
Equipment Required:
• A pair of Dumbbells
How to do this exercise?
• Pick up a pair of dumbbells and hold them firmly in your hands on both your sides.
• Start with raising the dumbbell in your left hand keeping your arm straight till it has arrived at the level of your shoulder.
• You can now again lower the arms.
• You have completed one rep.
• Similarly, you can do the movement using your right arm.
You can try and do at least 2 sets comprising of 6-8 reps each per set.
2. Standing Palms-In Shoulder Press:
This shoulder exercise can be performed by individuals that can help them strengthen their deltoids and triceps. Moreover, it also helps in improving the core strength of individuals, since individuals perform the exercise in a standing position.
Equipment Required:
• A pair of Dumbbells
How to do this exercise?
• You can first start this exercise by holding on to a pair of dumbbells in both your hands. Your arms should be kept extended below and your palms must face inward.
• Now, you must start lifting the dumbbells slowly till they are completely extended above your head.
• Keep holding on to that position for a few moments and subsequently begin lowering the weights down into a 90 degrees push position.
• You have completed one rep.
You can try and do as many sets and reps as you are comfortable with in the beginning and increase the count after getting enough practice and strength over time.
3. Standing Dumbbell Rear Deltoid Raise:
This is one of the shoulder exercises that can be done by individuals to improve the strength of their deltoid muscles. This exercise mainly works on your rear delts. While performing the moves, the back muscles of individuals are worked, which includes the spinal erectors and your rhomboid muscles. It also helps to get your core muscles activated, thereby helping your body to get stabilized in the process of doing this exercise.
Equipment Required:
• A pair of Dumbbells
How to do this exercise?
• Start by standing up and keep your feet shoulder width apart.
• Now, you must bend your torso and try and get your upper body parallel as much as possible.
• You must maintain a neutral spine for the whole period.
• Hold on to a dumbbell in each of your hands and bend your knees a little.
• You must also slightly bend the elbows and start raising the arms upwards.
• Keep your arms bent slightly and contract the rear deltoids so that you can bring the dumbbells up and away on to both your sides. After squeezing the shoulder blades jointly while you are at the top of the rep, you can breathe out.
• Now, you must bring the arms down back on to the starting position.
• You must keep your core tight while doing the movement.
• You have completed one rep.
You can try and do at least 3 sets comprising of 8-10 reps per set.
4. Shoulder Shrug:
The shoulder shrug is a remarkable exercise that helps individuals work on those muscles which are highly prone to being affected by any pain or injuries. You will be performing the movement using weights which involves lifting of your shoulders together near your neck. This makes it one of the effective exercises for building shoulder strength, including strengthening of the neck muscles. The shoulder shrug targets the trap muscles which are also known as traps that are present behind the neck and the traps literally support the movement of the neck and head of individuals in all directions. Moreover, they also help individuals in the movement of their arms by taking the support of their shoulders.
Equipment Required:
• A pair of Dumbbells
How to do this exercise?
• You can start off by standing straight and keeping your feet about shoulder-width apart.
• Hold on to a dumbbell in each of your hands while keeping both your palms facing the body.
• You must bend your knees a little and keep the arms straight. Now, start lifting your shoulders upwards on to your ears.
• Once you have reached the top of the movement, you can stop for a few seconds and start lowering your shoulders down back to their original position.
• You have completed one rep.
You can try and do about 2-3 sets comprising of about 8-10 reps each. You must remember to use weights according to your level of strength that can help you provide resistance at the time of raising your shoulders upwards, while your arms are kept straight.
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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.
