When choosing the best shoulder exercises whether for toning or the best should exercises for mass, it is important to include all areas of your shoulders into the routine. Your shoulder muscles include your rotator cuff muscles, as well as your deltoids, so a number of different movements are needed.
It is vital that you do not lift too much weight with your shoulders, since these muscles tear and pull quite easily when overused. I recommend these techniques so you can do shoulder exercises without pain. Make sure that you rest between sets, so that you do not fatigue the muscles too much at once, especially when doing an exercise that can bend your shoulders the wrong direction.
- Barbell Clean and Press
- Dumbbell Clean and Press
- Front Dumbbell Raise
- Side Lateral Raise
- Push Press
- Upright Barbell Row
- Dumbbell Upright Row
- Dumbbell Raise
- Front Plate Raise
- Palm In Dumbbell Press
- Dumbbell Shoulder Press
- Bent Over Rear Delt Raise
- Arnold Dumbbell Press
- Seated Side Lateral Raise
Raises are some of the best shoulder exercises because simple alterations ensure that your entire shoulders get a workout. Front raises work your front deltoid, rear raises your rear deltoid and lateral raises work the middle of your deltoid.
For a front raise, you simply have the weights in your hands resting at your thighs and then raise your straightened arms out in front of you to shoulder length. For lateral raises, you lift the weights to shoulder level at your sides. To work your rear deltoids, you use a similar motion to a lateral raise, except for you bend your back slightly to isolate the backside of your shoulders.
Presses work all of your major shoulder muscles at once, making them one of the best shoulder exercises. To do these presses, stand with the barbell holding the weight at eye level with your elbows bent. Many people use uprights to help with this exercise, since this can prevent injury. You then press the barbell over your head and lower it back down to eye level. Avoid bending your back during this exercise, since you want to put all of the strain on your shoulders. Do not lift too much weight because it could cause your shoulders to rotate backwards, which could lead to injury.
Rotations are one of the best shoulder exercises for those who do not have weights to lift. These exercises can be done using resistance bands, making them easy to do around the home. These are great shoulder exercises for women who are concerned about putting on too much mass. For an internal shoulder rotation, you attach the resistance band to a stationary object and grab it with the hand closest to it. You then pull the band towards your body to work your rotator cuff. For an external shoulder rotation, you grab the band with the opposite hand and pull it across your body. Each of these exercises works a different part of your shoulder, making it important that you complete both types.
Shoulder exercises are important because they not only make you stronger, but can also prevent significant injury. The next time you find yourself wondering about the best shoulder exercises, make sure that you consider these options. Remember that it is important to work your entire shoulder, rather than just the muscles that are visible at the beach.