Shoulders Workout

 

Shoulders are grouped under upper body. It is comprised of three parts as below:

1. Anterior/Front Deltoids
2. Lateral/Middle Deltoids
3. Posterior/Rear Deltoids

Whenever you are doing shoulder workouts, make sure you are doing for all the three parts.

Many of the times I have seen in gym, people skip exercise of rear deltoids i.e. Back shoulders.

Until and unless you focus on all the three parts, you will never get a round shoulders.

Here I have covered few exercises for each deltoids.

Dumbbell Shoulder Press

Main Areas Targeted: Front, Middle and Rear Deltoids

Secondary Area Targeted: Triceps

This is the compound exercise that focuses on all three shoulder heads. This exercise can also be done by barbell but that will target front deltoids more.

Steps:

1. Hold a dumbbell in each hand above shoulder level with a pronated grip (Here palms will be facing forward).
2. Keep your head straight, spine aligned and eyes focused forward with your shoulders.
3. Press the dumbbells overhead in an arc toward each other, but don’t let them touch at the top.
4. After a squeeze, reverse the motion under control to the start position and repeat.
5. Exhale while moving upwards and inhale while returning to the start position.

Front Raises

Main Area Targeted: Anterior (Front) Deltoids

Secondary Area Targeted: Triceps and Traps

Steps:

1. Hold a dumbbell in each hand with a pronated grip (Here palms will be facing backward towards the thighs).
2. With a slightly bent elbow, raise one dumbbell to shoulder height.
3. Hold the position for 1-2 seconds. Lower the arm and alternate with the other arm. Repeat.
4. To make this an effective workout, simply lift both of them together.
5. Exhale while moving upwards and inhale while returning to the start position.  

Lateral Raises

Main Area Targeted: Lateral (Middle) Deltoids

Secondary Area Targeted: Triceps

The lateral raise is a must-do movement for wider, more impressive deltoids.

Steps:

1. Hold a dumbbell in each hand with a pronated grip (Here palms will be facing inward to the side of body).
2. Stand straight and bring the dumbbells up to the side. Make sure your palms face inward.
3. Without swinging the dumbbells, lift them to the side with a slight bend at the elbow.
4. Raise the dumbbells just above shoulder level and hold momentarily in the peak contracted position. Slowly lower the dumbbells down along the same path and repeat for reps.
5. Exhale while moving upwards and inhale while returning to the start position.

Reverse Fly

Main Area Targeted: Posterior (Rear) Deltoids

Secondary Area Targeted: Upper Back Muscles

The reverse fly is one exercise designed to develop strength in the posterior deltoids and the rotator cuff.

Steps:

1. Grab two dumbbells and sit down on the end of a bench with your knees outward.
2. Bend at the waist until your knees are almost touching your chest.
3. Keep the dumbbells under your thighs and raise them up until just below parallel. Remember to keep your arms slightly bent while performing this exercise.
4. Hold for 1-2 seconds and lower your arms gradually. Repeat.
5. Exhale while moving upwards and inhale while returning to the start position.