When performing shoulder exercises, it’s important to focus on proper form and technique to avoid injury and ensure optimal muscle engagement. Common shoulder exercises in bodybuilding include overhead presses, lateral raises, front raises, and rear deltoid flyes. It’s important to vary your exercises and incorporate progressive overload by gradually increasing weight or resistance to continually challenge the muscles and promote growth.
Overall, incorporating shoulder exercises into your bodybuilding routine is essential for developing a well-rounded physique, improving functional strength, and maintaining shoulder health.
Here’s a list of shoulder exercises and how to perform them:
Overhead Press: This is a classic shoulder exercise that targets all three heads of the deltoids. Stand with your feet shoulder-width apart and hold a barbell or dumbbells at shoulder height. Press the weight overhead, keeping your elbows in line with your wrists, then slowly lower back down.
Seated Dumbbell Press: This exercise is similar to the overhead press, but it’s done while seated on a bench with a backrest. Hold dumbbells at shoulder height and press the weights overhead, keeping your elbows in line with your wrists, then slowly lower back down.
Arnold Press: Named after Arnold Schwarzenegger, this exercise involves starting with the weights at shoulder height with your palms facing you. Rotate your palms as you press the weights overhead, then rotate them back as you lower the weights.
Front Raises: This exercise targets the anterior (front) deltoids. Hold a dumbbell in each hand with your palms facing down. Lift the weights straight in front of you to shoulder height, then slowly lower back down.
Lateral Raises: This exercise targets the medial (middle) deltoids. Hold a dumbbell in each hand with your palms facing in. Lift the weights straight out to the sides, keeping your elbows slightly bent, then slowly lower back down.
Bent-Over Lateral Raises: This exercise resembles lateral rises, however it is performed with the hips bent forward. Your palms should be facing in as you hold a dumbbell in each hand. Maintaining a slight bend in your elbows, raise the weights to your sides, then slowly bring them back down.
Upright Rows: This exercise targets the medial deltoids and the trapezius muscles. Hold a barbell or dumbbells with an overhand grip and lift the weight towards your chin, keeping your elbows above your wrists. Lower the weight back down.
Shrugs: This exercise targets the trapezius muscles. Hold a barbell or dumbbells with an overhand grip and lift your shoulders towards your ears, squeezing your traps. Lower your shoulders back down.
Rear Deltoid Flyes: This exercise targets the posterior (rear) deltoids. Bend forward at the hips with a dumbbell in each hand, palms facing each other. Lift the weights out to the sides, keeping your elbows slightly bent, then slowly lower back down.
Push Press: This exercise combines an overhead press with a leg press. Dumbbells or a barbell should be held at shoulder height to begin. Dip into a quarter squat, then press the weights overhead with the assistance of your legs. Return the weights to their initial position by lowering them.
Dumbbell Circles: This exercise targets the entire shoulder girdle. Hold a light dumbbell in each hand with your arms extended straight out to the sides. Make small circular movements with your arms, first going forward and then backward.
Cable Face Pulls: This exercise targets the rear delts and upper back muscles. Attach a rope handle to a cable machine and grasp the ends with an overhand grip. Pull the handle towards your face, keeping your elbows high and wide. Squeeze your shoulder blades together and hold for a second, then slowly release back to the starting position.
Reverse Flyes: Exercises that target the upper back and posterior deltoids include reverse flies. Place a dumbbell in each hand and lay face down on an inclined bench. At the peak of the movement, squeeze your shoulder blades together as you raise the weights out to the sides.
Cable Lateral Raises: This exercise is similar to dumbbell lateral raises, but it’s done with a cable machine. Attach a handle to a low pulley and stand facing the machine. Lift the handle out to the side, keeping your elbow slightly bent, then slowly lower back down.
Plate Front Raises: The front portion of the shoulder muscles—the anterior delts—are the focus of this workout. Stand with your feet shoulder-width apart and grasp a weight plate with both hands in an overhand hold. Starting with the plate in front of your legs, steadily raise it up in front of you while maintaining straight arms and a shoulder-level position for the plate. At the peak of the motion, pause, then gradually lower the plate back to its starting position. Focus on the front delt contraction as you perform many reps. You can increase the weight of the plate or your rep count as your strength improves.
Single-Arm Dumbbell Press: The front and middle deltoids are the primary focus of this exercise, which works the entire shoulder muscle. Maintain a straight back and tight abs while sitting on a bench holding a dumbbell in one hand. The palm of your hand should be facing front as you raise the dumbbell to shoulder height. Keep your elbow close to your body as you press the weight overhead until your arm is fully extended. Before rotating to the other arm, lower the weight to shoulder height and perform the exercise many times. The strength and stability of the shoulders as a whole are enhanced by this exercise, as is the muscular balance between the left and right sides of the body.
Kettlebell Halo: This exercise targets the entire shoulder, as well as the upper back and core muscles. Begin by standing with your feet shoulder-width apart, holding a kettlebell by the horns with both hands. Bring the kettlebell up to chest height and hold it close to your body. From there, rotate the kettlebell around your head in a circular motion, keeping it close to your scalp. Perform 10-15 repetitions in one direction, then switch and repeat in the opposite direction. Be sure to keep your core tight and your shoulders relaxed throughout the movement.
By incorporating a variety of exercises that target different areas of the shoulder, you can build strength and stability in this complex joint. Remember to start with light weights and proper form, gradually increasing weight as you become stronger. Additionally, it’s important to stretch and warm up before your workout to prevent injury.