Shoulder Exercises

 

 


Military Presses
This exercise isolates and works the entire deltoid muscle as well as the triceps.
How to do:

 

  1. Sit with your hands at shoulder height, palms forward, arms in the same plane as the upper body.
  2. Grasping a barbell, press up until your arms are straight above your head.
  3. Lower the barbell back to the starting position.

 

 

 


Standing Military Press
This exercise isolates and works the entire deltoid muscle as well as the triceps.
How to do:

 

 

 

  1. Stand with your hands at shoulder height, palms forward, arms in the same plane as the upper body.
  2. Grasping a barbell, press up until your arms are straight above your head.
  3. Be careful to bend at your knees when you initially lift or lower the barbell to the floor.
  4. Lower the barbell back to the starting position.

 

 

 


Seated Behind the Neck Press
This exercise isolates and works the entire deltoid muscle as well as the triceps.
How to do:

 

 

 

  1. Sit with your hands at shoulder height, palms forward, arms in the same plane as the upper body.
  2. Grasping a barbellbehind the neck, press up until your arms are straight above your head.
  3. This should be accomplished by the shoulders moving the bar back, not the head moving forward or the chin moving down.
  4. Lower the barbell back to the starting position.

 

 

 


Standing Behind the Neck Press
This exercise isolates and works the entire deltoid muscle as well as the triceps.
How to do:

 

 

 

  1. Stand with your hands at shoulder height, palms forward, arms in the same plane as the upper body.
  2. Grasping a barbellbehind the neck, press up until your arms are straight above your head.
  3. This should be accomplished by the shoulders moving the bar back, not the head moving forward or the chin moving down.
  4. Lower the barbell back to the starting position.

 

 

 


Dumbbell Presses
This exercise isolates and works the entire deltoid muscle as well as the triceps.
How to do:

 

 

 

  1. Sit with your hands at shoulder height, palms forward, arms in the same plane as the upper body.
  2. Grasping a par of dumbbells, press up until your arms are straight above your head.
  3. Lower the barbell back to the starting position.

 

 

 


Machine Overhead Press
This is a basic overhead press movement aided by the use of a weight machine.
How to do:

 

 

 

  1. Sit with your hands at shoulder height, palms forward, arms in the same plane as the upper body.
  2. Grasping the weight, press up until your arms are straight above your head.
  3. Lower the weight back to the starting position.

 

 

 


Arnold Press
This exercise isolates and works the entire deltoid muscle as well as the triceps.
How to do:

 

 

 

  1. Sit with your hands at shoulder height, palms facing each other, arms in the same plane as the upper body.
  2. Grasping a pair of dumbbells, rotate your hands forward while pressing upward until your arms are straight above your head.
  3. Rotate hands toward each other while lowering the barbell back to the starting position.

 

 

 


Lateral Raises
Lateral raises work the deltoids and the supraspinatus.
How to do:

 

 

 

  1. Stand upright with your feet shoulder width apart and your knees slightly bent.
  2. Let your arms hang in front of your body with each hand holding a dumbbell, ends facing front to back.
  3. Inhale and lift your arms out and away from your body, using your shoulders, untilyour hands are at shoulder height.
  4. When you reach the top position the arms and body should resemble the letter "T".
  5. Lower your arms, using the shoulders, back to the starting position.
  6. For added variety, at the top of the movement turn the hand in a "tea pouring"motion.

 

 

 


Lateral Machine Raise
Lateral raises work the deltoids and the supraspinatus.
How to do:

 

 

 

  1. On the Machine sit with your arms resting under the pads.
  2. Let your arms hang in front of your body with each hand holding a dumbbell, ends facing front to back.
  3. Inhale and push out and up on the pads with your forearms/elbows until you reach shoulder height.
  4. When you reach the top position the arms and body should resemble the letter "T".
  5. Lower your arms, using the shoulders, back to the starting position.
  6. For added variety, at the top of the movement turn the hand in a "tea pouring" motion.

 

 

 


Front Raises
This exercise can be done with a barbell, dumbbells or with a low pulley cable. The arms should be kept straight or slightly bend if elbow discomfort occurs. During the movement, the arms are lifted and lowered in front of the body.
How to do:

 

 

 

  1. Stand upright with your feet shoulder width apart and your knees slightly bent.
  2. Let your arms hang in front of your body with each hand holding a dumbbell, ends facing front to back.
  3. Inhale and lift your arms out and away from your body, using your shoulders, until your hands are at shoulder height.
  4. When you reach the top position the arms and body should resemble the letter "T".
  5. Lower your arms, using the shoulders, back to the starting position.
  6. For added variety, at the top of the movement turn the hand in a "tea pouring" motion.

 

 

 


Bent Over Raises
Lateral raises work the deltoids and the supraspinatus.
How to do:

 

 

 

  1. Seated or standing, bend over so the upper body is parallel with the ground.
  2. Assume a shoulder wide stance with your knees slightly bent and your arms slightly bent, hanging in front of body, palms facing each other.
  3. A dumbbell should be held in both hands.
  4. Lift your arms out and away from body, using the shoulders, until the hands/elbows are at shoulder height (trying to fly). Your hands should face the floor at the top of the movement.
  5. Lower your arms, using the shoulders, back to the starting position.

 

 

 

 

 

 


Upright Rows
These work the midddle head of the deltoid muscle. You must be very careful to perform this exercise correctly. Improper form can lead to nagging, long term shoulder pain and injury. Beginners should avoid this exercise completely.
How to do:

  1. Stand with your feet approximately shoulder width apart.
  2. Using a overhand grip hold a barbell. Your hand should be about 8" apart. The barbell should be resting against your side
  3. Inhale, hold your breath and lift the barbell straight up. Concentrate on pulling with your deltoid and upper back muscles so that the action is concentrated in your shoulders.
  4. Keep your body erect, your hands as close to the body as possible and keep your elbow out and back.
  5. After reaching the upper most position under your chin,relax your muscles slightly and lower the barbell slowly. Exhaling on the return.
  6. Excessivly heavy weights will limit your range of motion and destroy the effectiveness of this exercise.

 

 

 


Shrugs
Shrugs work the trapezius muscles better than any other exercise.
How to do:

 

 

 

  1. Stand in a relaxed, erect position holding dumbbells at your side in a natural grip.
  2. Your shoulders should be rounded forward but sloping downward at the begging of the movement.
  3. Raise your shoulders as high as possible, then back as far as possible.
  4. Lower the weight and repeat the movement.

 

 

 


Machine Shrugs
Shrugs work the trapezius muscles better than any other exercise.
How to do:

 

 

 

  1. Stand in a relaxed, erect position on th eshoulder machine holding weight at your side in a natural grip.
  2. Your shoulders should be rounded forward but sloping downward at the begging of the movement.
  3. Raise your shoulders as high as possible, then back as far as possible.
  4. Lower the weight and repeat the movement.

 

 

 


Barbell Shrugs
Shrugs work the trapezius muscles better than any other exercise.
How to do:

 

 

 

  1. Stand in a relaxed, erect position holding a barbell either in front or behind your body
  2. Your shoulders should be rounded forward but sloping downward at the begging of the movement.
  3. Raise your shoulders as high as possible, then back as far as possible.
  4. Lower the weight and repeat the movement.

 

 

 


Push-Ups
Push-Ups are one of the world's oldest exercises. Unfortunately today, Push-Ups are only used by the military, as part of sport conditioning and to set records for the Guiness Book.
How to do:

 

 

 

  1. Assume a prone position on the floor with your body weight supported by your hands and balls of your feet.
  2. Your hands should be placed in line with your shoulders and your fingers should be pointed in at a 45 degree angle.
  3. Lower your body until your chest nearly touches the floor and then raise yourself.
  4. For variety your elbows can jut outward, remain close to the body or you can perform the movement between benches for a greater range of motion.