Easy Shoulders Workout

Shoulders workout is another important exercise when you do workout so that you can achieve great  and perfect shoulder. But to do this workout you need to do 5 shoulder exercises:

1.       Seated Dumbbell Press

This exercise requires you to press the weight up toward a central point instead of straight up. This allows for greater contraction of the deltoids. The result: your front and side delts get a thorough workout.

Starting Position: Pick up a pair of dumbbells and sit on a shoulder press bench (it should have a short, straight back) or a regular incline bench adjusted so the back is almost perpendicular to the floor. Press your back firmly against the back of the bench, with your feet flat on the floor. Hold a dumbbell in each hand, just above shoulder level, with your elbows out and palms facing forward.

The Exercise: Press the dumbbells up and in, until they nearly touch above your head. Don’t let the weights stray back and forth. Press the weights up until your arms are almost straight (your elbows should be just short of locked). Then, slowly lower the dumbbells to the starting position.

2.       Front Raises

Want to isolate the front head of the deltoids? The front dumbbell raise is a perfect exercise to work this part of the shoulder.

Starting Position: Stand with a dumbbell in each hand, palms facing backward. Your feet should be about shoulder width apart. Maintain a slight bend in your elbows throughout the exercise, so that your arms are straight, but not locked.

The Exercise: Lift the weight in your left hand in front of your body in a wide arc until it is slightly higher than shoulder height. With a smooth, controlled motion, lower the weight while simultaneously lifting the weight in your right hand, so that both arms are in motion at the same time.

3.       Lateral Raises

Performed correctly, lateral raises isolate the outside deltoids. During this exercise, be prepared to feel a satisfying, growth-producing burn.

Starting Position: Stand upright, with your feet about shoulder-width apart and your arms at your sides. Hold a dumbbell in each hand, with your palms turned toward your body.

The Exercise: Keeping your arms straight, lift the weights out and up to the sides until they are slightly higher than shoulder level. Pause briefly, and then lower them slowly back to your sides. It’s important to keep your palms turned downward as you lift the dumbbells so that your shoulders, rather than your biceps, do the work. Also make sure that you lift the dumbbells on the way up rather than “swing” them (a very common mistake). And when you lower the weighs, keep them under control. Remember, there’s a lot of good muscle work going on in that portion of the exercise.

4.       Reverse Flyes

Reverse flyes are an extremely effective exercise for your rear deltoids. The key here is to choose the “right” amount of weight, which allows you to maintain good form and to control the dumbbells throughout each rep.

Starting Position: Set an incline bench at the lowest possible angle. Then with a dumbbell in each hand, lie face down on the bench so that the top of the bench is supporting your chest. Extend your arms in front of you so that they are perpendicular to the angle of the bench. Your palms should be facing each other and your elbows should be slight bent.

The Exercise: Maintaining the slight bend in your elbows, lift the weights by pulling your arms apart in an arcing motion. Think about trying to squeeze your shoulder blades together. Continue moving your elbows up until the dumbbells are at either side of your head. Pause briefly, and then lower the weights slowly back to the starting position.

5.       Single Arm Lateral Raise with Dumbbell

The single side dumbbell lateral raise is a variation of the side dumbbell lateral raise. The only difference is that one dumbbell is used as opposed to two. This one of my favorite exercises and one held in high regard by the old time trainers, besides being a fantastic shoulder builder, this exercise do not cause a whole lot of back discomfort. The exercise fixes your position thereby avoiding all possibility of cheating. This is one exercise you don’t see being done very often these days but trust me, it is very effective. This is an isolation exercise and like the side dumbbell lateral, form is very important. You don’t need to use heavy weight for this exercise. Remember, you really want to “feel” this exercise and concentrate of technique.

Starting Position: Place your left arm on suitable support. I usually use the back of an incline bench. You can use an incline bench or the dumbbell rack. Standing with your legs apart & hold a dumbbell in your right hand. Adopt a comfortable position with your torso bent slightly forward at a 70 degree angle.

The Exercise: Raise the dumbbell out to the side, keeping the palm of your hand facing downward. Try and really concentrate on using your shoulder to lift the weight. Remember, your arm should be slightly bent and unlocked. Don’t start this exercise with a thrust. You will use the momentum instead of muscle to raise the weight which you don’t want.