Shoulders Workout
Shoulders are grouped under upper body. It is comprised of three parts as below:
- Anterior/Front Deltoids
- Lateral/Middle Deltoids
- 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:
- Hold a dumbbell in each hand above shoulder level with a pronated grip (Here palms will be facing forward).
- Keep your head straight, spine aligned and eyes focused forward with your shoulders.
- Press the dumbbells overhead in an arc toward each other, but don’t let them touch at the top.
- After a squeeze, reverse the motion under control to the start position and repeat.
- 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:
- Hold a dumbbell in each hand with a pronated grip (Here palms will be facing backward towards the thighs).
- With a slightly bent elbow, raise one dumbbell to shoulder height.
- Hold the position for 1-2 seconds. Lower the arm and alternate with the other arm. Repeat.
- To make this an effective workout, simply lift both of them together.
- 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:
- Hold a dumbbell in each hand with a pronated grip (Here palms will be facing inward to the side of body).
- Stand straight and bring the dumbbells up to the side. Make sure your palms face inward.
- Without swinging the dumbbells, lift them to the side with a slight bend at the elbow.
- 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.
- 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:
- Grab two dumbbells and sit down on the end of a bench with your knees outward.
- Bend at the waist until your knees are almost touching your chest.
- 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.
- Hold for 1-2 seconds and lower your arms gradually. Repeat.
- Exhale while moving upwards and inhale while returning to the start position.