Shoulders
The shoulder muscle anatomy includes the anterior deltoid,
lateral deltoid, posterior deltoid, as well as the 4 rotator cuff muscles. All
the parts of your shoulder muscles must be targeted to build well defined and
big strong deltoids that threaten to burst through your shirt. Your should be
careful when working on your shoulder muscle exercises as your shoulders joints
are very susceptible to injuries and therefore proper form in executing the
exercises is crucial. In order to get that V shaped upper body, then only have
to develop big broad back muscles and lats.
Internal Band Shoulder Rotation
External Band Shoulder Rotation
Military Press, Barbell
Lateral Raise, Dumbbell
Front Raise, Dumbbell
Reverse Flyes, Dumbbell
Upright Rows, Barbell
Dumbbell Shrugs
The internal band shoulder rotation is a shoulder exercise
very frequently used in rehabilitation as prescribed by therapists.
The shoulder exercise primarily targets the front deltoids
and you can use a towel as a reminder to keep your upper arm pressed against
your upper body throughout.
The external band shoulder rotation is another popular
exercise used in physical therapy.
Contrary to its brother above this shoulder exercise will
primarily target your rear deltoid muscles.
Military Press,
Barbell
The military press is an effective
exercise for developing the deltoids, and is performed by pressing a bar
overhead, extending the arms. Also known as the shoulder press, the overhead
barbell press hits multiple muscles and will help develop big powerful
shoulders.
Stand upright holding a barbell at shoulder height, palms
facing out. Feet should be hip width apart, knees straight but not locked.
Maintain a straight back and look forwards. Press the
barbell up above the head by extending the elbows.
Pause briefly and lower the barbell back to the start
position. Keep the torso (The trunk of the human body) upright when pressing
the bar. Leaning backwards will strain the lower back. Tense the core to help
stabilize your spine.
Lateral Raise,
Dumbbell
The lateral raise with dumbbells
is an effective exercise for developing the deltoids, and is performed by
extending the arm to the side of the body with the elbow extended. Start with a
light weight to perfect the technique. Below you'll find a step by step
instruction that describes the correct technique for the dumbbell lateral raise
exercise.
Stand with feet shoulder width apart. Hold a dumbbell in
each hand and rest by your sides.
Adopt a neutral spine and brace the abdominals and back
muscles. Elbows should have a slight bend which remains fixed throughout the movement.
Raise your arms out to your side until both are parallel to
the floor. Pause briefly and lower back down to the starting position.
As an alternative to dumbbells you can use cables or
resistance bands. To build size and tone, limit the movement to keep the muscle
under constant tension throughout the full set
Front Raise, Dumbbell
The Front Raise exercise is similar to the front deltoid
raise with the difference that you stop raising the dumbbells when your arms
reach the height where they are parallel to the floor.
As with many other shoulder exercises you'll need input from
your upper back muscles as well to complete this exercise.
Reverse Flyes, Dumbbell
The dumbbell reverse flye targets
the rear shoulder (posterior deltoid) muscles. Performing reverse flyes with
dumbbells is quite a challenging exercise, so start with a relatively light
weight to perfect the movement. Squeezing the shoulder blades together at the
end of the movement will also work the upper and mid back. Below you'll find a
step by step instructions that demonstrate the correct technique for the dumbbell
reverse flye exercise.
Set up an adjustable gym bench to an incline of about 30
degrees. Take a pair of dumbbells and sit on the bench as though you are
sitting the wrong way around on a dining chair.
Lean forwards so your chest is resting on the back of the
bench (this is called the prone position). Position your feet flat on the
floor, with your arms at your sides holding the dumbbells with an underhand
grip.
With a slight bend in the elbows, inhale and raise the arms
up from your sides. Pause at the top and squeeze the shoulder blades together.
Return to the start position. The dumbbell reverse flye can
also be performed seated.
Upright Rows, Barbell
The upright row exercise works the
upper, mid and rear shoulder muscles most intensely. It also works the front
shoulders, biceps, forearms and back to lesser intensity. It's a great upper
body exercise and will really help to broaden out the base of the neck and the
shoulder line.
Grip the bar with an overhand grasp. Hands should be
approximately 30cm apart.
With the bar resting on the thighs at the start position,
gradually pull the bar upwards along the abdomen towards the chin. At the top
the elbows should be higher than the wrists, above the shoulders and pointing
out to the sides.
Slowly lower the bar back to the start position. To gauge
the correct distance between your hands, extend your thumbs along the bar. So
that they are just touching. A wider grip emphasizes more on the deltoids, a
narrower grip more on the trapezius
Dumbbell Shrugs
Begin by standing with your
feet shoulder width apart and your knees slightly bent. Hold the dumbbells to
your side with your palms facing inward.
EXHALE: Slowly lift your
shoulders straight up, keeping your arms straight. Hold for 1-2 seconds.
INHALE: Slowly lower down to starting position. Try doing 2 sets of 10-12 repetitions.
INHALE: Slowly lower down to starting position. Try doing 2 sets of 10-12 repetitions.
Do not roll your shoulders.
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