Shoulder Exercises – The Essentials

Shoulder Exercises – The Essentials

Shoulder exercises are very important if you want to look good. Whether you want a lean, healthy look, or you want to bulk up into a bodybuilder, one of the most important areas to be trained is the deltoids (the shoulder muscles).

The shoulder exercises in this page will help work the deltoids, and all you need is a pair of dumbbells.

But how heavy should the dumbbells be?

It depends. If you’re going for a lean, healthy look, don’t pick something too heavy. If you’re trying to build muscles, then go for something heavier, but which you can still handle.

If you’re just starting out, you can perform 1-2 sets for each of the following exercises. You don’t have to complete all of the exercises initially, but try to make it your goal to be able to finish them all as your shoulder muscles become more conditioned.

The exercises work different areas of your shoulder muscles, so if you can finish all of them, you will be giving your deltoids a complete workout, for maximum effect.

The Lateral Dumbbell Raise
1. Stand straight, and relaxed, holding a dumbbell in each hand. Your palms should be facing each other and your arms vertically down by each side of your body.
2. Your abs should be slightly tight, knees and elbows bent slightly. The shoulders should be relaxed at this point.
3. Slowly raise your arms up and out, towards both sides of your body. The movement of each arm is a wide arc up towards the level of your shoulders. At the end of the movement, each arm is horizontal and in line with your shoulders.
4. Slowly return to the start position.

Repeat for 12-15 reps.

The Front Dumbbell Raise
1. Stand straight, and relaxed, holding a dumbbell in each hand. Your palms should be facing your legs and your arms vertically down in front of you.
2. Your abs should be slightly tight, knees and elbows bent slightly. The shoulders should be relaxed at this point.
3. Keeping your arms in front of you at all times, slowly raise both arms up until they reach the shoulder height.
4. Slowly return to the start position.

Repeat for 12-15 reps.

The Overhead Dumbbell Press
1. You can either sit or stand in this exercise.
2. Raise both dumbbells up to your shoulder level with your elbows bent. The dumbbells are close to your face in this position.
3. As you straighten your arms upwards over your head, bring the dumbbells up and towards each other.
4. Slowly return to the start position.

Repeat for 12-15 reps.

The Bent Lateral Raise
1. You can either sit or stand in this exercise.
2. Bend your upper body forward so that it’s about parallel with the floor.
3. Hold the dumbbells so that they are now hanging down in front of you. Your elbow should be slightly bent at all times.
4. Raise both of the weights up and to the sides until your arms are about parallel to the floor.
5. As you lift the weights, try not to move your body, but instead focus on bringing the shoulder blades together.
6. Slowly return to the start position.

Repeat for 12-15 reps.

When done properly, these shoulder exercises will help to tone your shoulders, remove fats or build muscles. It all depends on how much weight you want to use for your dumbbells, and of course, on doing these exercises properly and regularly.

Combined with a good diet, you will be able to see a good effect in a few weeks.

For further reference, تمارين الكتف, essential shoulder exercise, essential shoulder workouts, shoulder exercises