Basic Shoulder Exercises

This guide will demonstrate some basic exercises for the shoulders. First, lets take a look of what the shoulder muscles are composed of so you know what you're working with:

Shoulders are often referred to as delts which is deltoids for short. The front part of the shoulder is the Anterior. The middle is the Lateral. The rear part is called the Posterior.

Around the shoulder joint itself is a small bundle of muscles called the rotator cuff which help to rotate the arm in its shoulder socket.These muscles are small relatively weak so they can be injured easily if you don't warm up properly.

Seated Dumbbell Press

This exercise works the entire deltoid area and the triceps. Secondary stress is placed on the upper chest and upper back muscles.

**TIP** try sitting upright and not leaning back so much or it becomes more of an incline dumbbell press which will target more of your upper chest instead of overall shoulders.

Sit on an upright bench. Grab 2 dumbbells and place them on your lap.

**note** keep the dumbell closer to your knees. As you go heavier on weights it's easier to kick the weight up using your leg.

The palms of your hands should be facing forwards during the exercise. Keep your feet shoulder width apart.

Keeping your elbows directly under the dumbbells press them upwards until they are at arms length above your head. Lower the dumbbells back to the starting position. Repeat.

**TIP** You can also do this exercise standing up and it will keep your back straight up.

 

Seated Side Lateral Raises 
This exercise works the lateral deltoids. Secondary stress is applied to the front deltoids and the forearms.

Use two dumbbells. Sit down with your feet close together.  Hold the dumbbells just on the side body with the palms of your hands facing each other. Keep a slight bend in your elbows.

Using your deltoid strength, raise the dumbbells out to the sides and upwards in a semicircular arc until they are just above shoulder level. Hold this position for a second to maximize the peak contraction in the deltoids. Lower the dumbbells back to the starting position. Repeat.

**TIP** Try raising your elbow first and have the dumbbell follow the movement. You can also do this exercise standing up. However, sitting down will isolate the deltoids since your body won't be moving around.

Reverse Pec Dec Flys
This exercise works the rear deltoids. Secondary stress is applied to the upper back muscles and forearms.

Adjust the seat of the pec dec machine so that your upper arms are parallel with the floor when you are seated. Adjust the handles so they are all the way back. Sit down facing the backwards and grab the handles of the machine, keep a slight bend in the elbows.
Using your rear deltoids and upper back pull your arms apart in an arc motion until your arms are straight out to the sides. Hold this position for a couple of seconds to maximize the peak contraction in the upper back. Slowly move your arms back to the starting position. Repeat.


Front Lateral Raises
This exercise works the front deltoids. Secondary stress is applied to the side deltoids and the forearms.

Grab two dumbbells. Stand with your feet shoulder width apart. Hold the dumbbells at your sides with the palms of your hands facing each other. Keep a slight bend in your elbows.

Using your deltoid strength, raise the dumbbells to the front and upwards in a semicircular arc until the dumbbells are just above shoulder level. Hold this position for a second to maximize the peak contraction in the deltoid. Lower the dumbbells back to the starting position. Repeat.

**TIP** You can do also do this sitting down to isolate your shoulders. You can also raise both arms at the same time or alternate arms as shown on the picture above.

Cable Bent Over Lateral Raises
This exercise works the rear deltoids. Secondary stress is applied to the upper back muscles and forearms.

Set the cable low as shown here. Bend over at the waist. Keep a slight bend in the knees to prevent stain on the lower back. Keep a slight bend in your elbows.

 

Using your rear deltoid and upper back strength, raise the cable to the back and upwards in a semicircular arc as far as you can. Hold this position for a second to maximize the peak contraction in the rear deltoids. Lower the cable back to the starting position. Repeat.

Alternate to the other side and work the movement the same way.

**TIP** Try this for about 12 reps and alternate each side (left/ right).

Here's an old shoulder workout video I made 2 years ago.


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