Shoulder Exercises

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Barbell and dumbbell pressing is the most effective exercise to build shoulders. It allows you to push heavy weight without risking injury.

Dumbbell shoulder press:

Hold a dumbbell in each hand and sit on a bench with back support.
Raise the dumbbells to shoulder height such that your palms are facing forward and dumbbells are at ear level.
Now, push the dumbbells upward until they touch at the top.
Do not lock your elbows at the top of the movement.
Slowly lower the weights back down to the starting position, keeping elbow joints in line with shoulders.
Repeat for the recommended amount of repetitions.

The military press targets the deltoid muscles in the shoulders as well as the triceps and traps.
Sit on a bench with a bar behind your head. Do note that the angle between the forearm and upper arm should be 90 degree as the barbell goes down.
Now lift the bar up over your head by pushing up and locking your arms.
Lower the bar down to the collarbone slowly, while exhaling.
Repeat the above steps and do recommended repetitions.

This exercise targets a lot of muscles and increases the stability of your core. The most of the work is done by the front and side delts.
Grab the barbell from a squat rack and rest it on your upper chest.
Press the bar upward until your arms are extended overhead. Slightly bend the knees while doing this.
Slowly lower the bar down as you inhale and repeat the procedure.

Sit on a bench having back support while holding a dumbbell upright on top of your thighs.
Hold the dumbbells in each hand just outside of your shoulders with your arms bent and such that your palms are facing each other and sit on a bench.
Press both the dumbbells up until the weights are overhead and your arms are straight.
Now slowly lower the dumbbells down to the starting position.
Repeat the procedure.

Hold the dumbbells in each hand with your palms facing in and your arms straight down at arm’s length and stand up with a straight torso.
Now lift the dumbbells to your side with a slight bend on the elbow and hands slightly tilted forward as if pouring water in a glass.
Go up until your arms are parallel to the floor, pause for a second and then slowly lower the dumbbells back down.
Repeat the recommended repetitions.

Hold the dumbbells in each hand such that the dumbbells are on front of your thighs at arm’s length with the palms facing your thighs.
Lift the left dumbbell upwards while maintaining the torso stationary and slight bend on the elbow and such that the palm of your hand is facing down.
Lift upward until your arm is parallel to the floor and pause for a second. Then slowly lower down the dumbbell to the starting point.
Continue alternating in this fashion until all of the recommended repetitions.

Hold a barbell using a wide and overhand (palms facing your body) grip.
Standup straight while holding a barbell and slowly bend over as you keep the natural arch of the back and slightly knees band.
Your torso should be parallel to the floor. While keeping the upper arms perpendicular to the torso, pull the barbell up towards your upper chest.
Do not use biceps to do the work. The arms should only act as hooks.
Now slowly lower down the barbell to the starting position and repeat this procedure.

Hold a barbell such that the grip is slightly less than shoulder width. Rest the bar on your thighs with a slight bend in your elbows. Do note that your back must be straight.
Now use the sides of your shoulders to lift the bar and raising your elbows up and keep the bar close to your body as you raise it.
Lift the bar until it nearly touches your chin. Here you must note that your elbows should be higher than your forearms.
Pause for a second and slowly lower down the barbell. Repeat the recommended repetitions.

Adjust the handles of a fly machine such that they are fully to the rear for reverse fly and adjust the seat so that the handles are at shoulder level.
Grab the handles with your hands facing inwards and pull your arms out to your sides and as far back as possible, contracting your shoulders and rear delts.
Keep this motion till you feel a stretch in your shoulders then hold for a second.
Now slowly return back to the starting position.