| Shoulder Exercises: Workout 1 | Shoulder Exercises: Workout 2 |
|---|---|
| Dumbell Shoulder Presses 3 sets of 8 to 10 repetitions | Dumbell Front Raises 3 sets of 10 to 15 repetitions |
| Upright Rows 3 sets of 8 to 10 repetitions | Bent-Over Lateral Raises 3 sets of 10 to 15 repetitions |
| Dumbell Lateral Raises 3 sets of 10 to 15 repetitions | Smith Machine Presses 3 sets of 8 to 10 repetitions |
Position: Sit on a bench with your back straight, holding two dumbells just above shoulder level with your palms facing forward.
Start: Press the dumbells straight up until the two dumbells are nearly touching over your head.
Finish: Complete the exercise by returning the dumbells back to the starting position.
Tip: To keep tension on the deltoids, avoid locking your elbows at the top of the movements.
Muscles Worked: Deltoids, trapezius, biceps
Position: Stand with your feet slightly spread, holding a barbell with an overhand grip just in front of your thighs.
Start: Keeping the barbell close to your body, raise it to chin level.
Finish: Complete the exercise by returning the barbell back to the starting position.
Tip: Raise your elbows as high as possible at the top of the movement. This exercise can also be performed using the lower pulley on a cable stack.
Muscles Worked: Deltoids (especially the medial [side] deltoids)
Position: Stand straight and grasp the dumbells with your palms facing toward each other. Rest the dumbells just in front of your thighs and spread your feet slightly.
Start: Raise the dumbells out to your sides until they reach shoulder level.
Finish: Complete the exercise by lowering the dumbells back to the starting position.
Tip: Use manageable weight for this exercise. Your elbows should be slightly bent.
Muscles Worked: Deltoids (especially the anterior [front] deltoids)
Position: Stand straight with your feet slightly apart, holding the dumbells with an overhand grip just in front of your thighs.
Start: Using one arm at a time, raise a dumbell out in front of you to shoulder level.
Finish: Complete the exercise by lowering the dumbell under control back to the starting position. Repeat with the opposite side.
Tip: Keep your back straight during the exercise. Use manageable weight and avoid throwing the weight up with your entire body.
Muscles Worked: Deltoids (especially the posterior [rear] deltoids), trapezius
Position: Stand bent at the waist with your knees slightly spread. Grasp the dumbells with your palms facing inward and your elbows slightly bent.
Start: Raise the dumbells out to your sides.
Finish: Return the dumbells back to the starting position.
Tip: At the highest point in the movement, squeeze your shoulder blades together. Even though you are bent at the waist, keep your back straight.
Muscles Worked: Deltoids, triceps, upper pectorals, serratus anterior
Position: Sit on a bench positioned under the bar of the Smith machine. Keep your back straight and grip the barbell with your palms facing forward.
Start: Press the barbell straight up.
Finish: Complete the exercise by returning the barbell back to the starting position.
Tip: To keep tension on the deltoids, avoid locking your elbows at the end position.
