Are you looking for effective Shoulder weight exercises to strengthen your shoulders and get great posture? The shoulder is made up of many muscles, which are the main ones – rotator muscle group, composed of the suspended, infraspinatus, subscapularis and small round muscles. The circular, muscle that extends from the scapula to the humerus. It is an internal rotator muscle and humeral extensor. The deltoid triangular muscle is composed of three bundles – anterior (front of shoulder), middle (laterally located) and posterior (posterior part of shoulder).
Shoulder training is just as important when training other body members, because the muscles and joints that make up the shoulders are important to ensure stability and strength to the upper limbs and to allow movements such as raising the arms and moving them forward, back and side. It is important that in addition to the Killer shoulder workout, biceps, triceps and forearms are trained so that there are better results related to the process.
Exercise for Shoulder without Gym Equipment
# Shoulder warming
If there are a multitude of shoulder-working movements, we choose to present the most general exercises here. Before you start making these moves, be sure to warm up by running 1-2 sets with low loads. So in general, avoid overloading. These shoulder exercises should be done technically well to avoid any risk of injury. So follow the instructions, limit your range of motion and favor long sets with at least 10 repetitions.
# Stretches
Stretching the muscles, restores movement flexibility and prevents injuries. Upper limb stretching can be performed anywhere without appliances and actively. Remember that these stretches can be performed before or after shoulder training, but if you can have 2 or 3 weekly stretching workouts at alternate training times it is also a great option. Many choose to do their stretching workout before bed.
# Side Lift with Dumbbell
Lateral elevation has a number of benefits to the musculature. This is one of the Best shoulder workout exercises which aims to define muscles, strengthen muscles, stabilize joints and develop deltoids. It can be performed standing, sitting, unilaterally or bilaterally. Do not lift the dumbbells above the shoulder line, especially if you have any signs of injury such as the dreaded Slap injury.
# Front Dumbbell Lift
This exercise works on the anterior deltoid, lateral deltoid, trapezius and upper pectorals. The closer grip will emphasize the anterior deltoid, while a wider grip will emphasize the lateral deltoid. The exercise can be performed sitting or standing, but if you want more control choose to do it standing up.
# Shoulder Development with Dumbbells
This exercise is known to make the shoulders “big” and works anterior deltoid, lateral deltoid, trapezius triceps and upper pectorals. If performed with the palms facing forward, development will work on both the anterior and lateral deltoids. With your palms facing inward, the anterior deltoid will work more effectively.
# Inclined Dumbbell Flights (later elevations)
Posterior elevations work mainly medial and posterior portions of the deltoids. It is an interesting exercise for those who want to work deltoid in isolation because it is a single joint movement. Strengthening the deltoid is especially important today as we work very seated, looking at the computer or smartphone and have a tendency to push the body forward.
# Low Rowing with Elastic
In low row with elastic the worked muscles are: Large dorsal, posterior shoulder, biceps and trapezius. Sitting with your knees extended, place the band on your soles and hold it with your hands. Pull until elbows touch ribs and return to starting position. You can do it with braces at the gym, too, but it’s an exercise that can be done super efficiently with elastic bands.
# Shoulder Stability in Plank Position
This exercise serves to strengthen shoulder blade abductors and horizontal shoulder extensors. The person should stand next to the Reformer, resting one hand on the stand of the apparatus and the other hand on the footrest. Calmly and slowly return to the starting position.
# Strengthening Shoulder Stabilizing Muscles
The main objective is the strengthening of the shoulder extensors. You should extend the shoulders while flexing the elbows. The pedal should rise, watching the movement. Return to the starting position should be slow and careful. This exercise works all deltoids and is perfect for those who want to greatly increase shoulder volume. Even though it is the most mobile joint in the body, the shoulder joint is highly unstable so in these exercises care should be taken not to suffer injuries.
Shoulder Training with Equipment
# Shoulder development or extension
Shoulder development or extension can be done standing or sitting with dumbbells or barbell. The movement should be done by holding the dumbbells or barbell with the palm facing forward and at a time when the arm and forearm are at a 90 degree angle. Then raise the arm until the elbows are extended and repeat the movement according to the established workout.
# Shoulder Training: Lateral lift
Lateral elevation can be done to work both shoulders at the same time or one at a time. To do this, hold the dumbbell with your palm facing down and raise the dumbbell laterally to shoulder height. Depending on the purpose of the workout, you can flex your elbow a little or raise your dumbbell a little forward. This type of Shoulder workouts without weights gives more emphasis to the work of the medial and posterior deltoids.
# Shoulder Training: Front elevation
The front lift can be done with both dumbbells and barbell and the equipment should be held with the palm facing the body and raised, with arms extended, to shoulder height, repeating the exercise as directed by the professional. This exercise puts more emphasis on the front of the deltoid muscle.
# Shoulder Training: Reverse Crucifix gym
The reverse crucifix can be done either on the machine or sitting facing an inclined bench or with the trunk tilted forward. If it is done on a bench, the arms should be raised to shoulder height, repeating the movement according to the established training. This exercise works the back of the deltoid more, but it is also one of the exercises indicated for working the Best shoulder workout for mass gaining.
# Shoulder Training: High row gym
The high row can be done with both the bar and the pulley and the equipment should be pulled by flexing the elbows to shoulder height. This exercise gives more emphasis to the lateral deltoid, but also works the anterior deltoids.
# Shoulder-Bar Lifting
Barbell lifting is a basic exercise for strengthening deltoids. It makes it possible to order mainly the anterior and middle deltoid bundles, but also the clavicular bundle of the pectorals major, the trapezius and the triceps.
Instructions to perform the movement:
Standing, feet shoulder width apart , legs slightly bent, back straight and abdominals contracted, barbell placed on upper chest, pronation (palms forward) with opening slightly wider than shoulder width, push the bar over the head and gently lower the bar to the upper chest. Breathing – inhale and block your breath as you lift the bar, then exhale as you descend. Important – keep your back straight and your abs tight throughout the movement, always look ahead.
# Deltoid exercise: bar rise to the chin
Like barbell lifting, rowing is among the Good shoulder workouts movement for building shoulders. Very complete, this exercise involves mainly the middle and anterior bundles of the deltoids, but also the trapezius, biceps and forearms. This is an interesting move to improve your posture, particularly in parallel to a pectoral bodybuilding work.
Instructions to perform the movement:
Standing, feet shoulder width apart, legs slightly bent, back straight and abdominals contracted, pronation (palms down) slightly wider than shoulder width, raise the bar to the chin, raising the elbows and bringing the shoulders backward at the end of the movement, then go down slowly again. Breathing – inhale as you lift the bar, then exhale as you descend. Important – keep your back straight and your abs tight throughout the movement, look straight ahead.
Shoulder exercises: side lift with halters
This Best shoulder workout routine exercise is interesting to gain shoulder width. The lateral dumbbell lift movement mainly proposes a work of the middle deltoid beam, and also requests the top of the trapezius, biceps and forearms.
Instructions to perform the movement:
Standing, feet shoulder-width apart, legs slightly bent, back straight and abdominals contracted, arms shoulder length, dumbbells in each hand in neutral fist (palms facing you), raise your arms sideways to the horizontal (shoulder height) ), then go down slowly.
# Shoulder exercises: front lift with halters
This exercise will mainly involve the anterior deltoid beam and upper chest, but also the secondary upper trapezius, biceps and forearms.
Instructions to perform the movement:
foot with feet shoulder-width apart, legs slightly bent, back straight and abdominals contracted, a dumbbell in each hand in pronation (palms down), elbows slightly bent, raise your arm forward to horizontal, then go down slowly again. Breathing – inhale and block your breath as you raise your arms and then exhale. Important – keep your back straight and abs tight throughout the movement and keep looking straight ahead.