Many people have weak shoulders because they spend a lot of time bent over computers and smartphones. This bent posture can cause shoulder rounding and other back problems.
The following shoulder exercises can help build strong shoulders and also relieve shoulder and neck pain.
Workout duration: 15 minutes
Equipment used: Light or medium dumbbells and resistance bands
Instructions: Pick five of the following exercises and do three sets of each one with the number of reps listed below. Rest as needed between sets.
1- First exercise (Around the World)
Lie on your belly with your arms stretched out in front and legs behind, feet touching the ground. Lift all four limbs plus your head and chest off the floor. Twist your arms back until they reach your sides without bending them. Squeeze your shoulder blades together. Then reverse back to start and do one rep. Do 15 reps per set.
2- Second exercise (Upright Row)
Stand with knees straight and feet slightly apart. Hold a dumbbell in each hand with palms facing your body. Lift your elbows up and out until the dumbbells reach in front of your chest. Then lower back to start and do one rep. Do 12 reps per set.
3- Third exercise (Arnold Press)
Stand with feet slightly apart and knees slightly bent. Hold dumbbells in front of your chin so your arms form a 90-degree angle and are parallel. Palms should face your body. Rotate your elbows out to the sides and press the weights overhead. Then lower back to start to complete one rep. Do 12 reps per set.
4- Fourth exercise (Lateral Raise)
Stand with your feet slightly apart and hold a dumbbell in each hand with your palms facing your body. The weights should rest against your outer thigh muscles. Then lift your arms up until they are parallel to the ground. Slowly return to the start position to complete one rep. Do 12 reps per set.
5 - The fifth exercise (Front Raise)
Stand with feet a little apart and hold a dumbbell in each hand with your palms facing your body. The weights rest on your front thigh muscles. Without bending your elbows, raise your arms up to shoulder level, then slowly go back to start position to complete one rep. Do 12 reps per set.
6 - The sixth exercise (Neutral Grip Shoulder Press)
Stand with feet slightly apart and knees slightly bent. Lift a pair of dumbbells in front of your chin so each arm forms a 90-degree angle and your palms face each other. Then lift the weights over your head and hold for one second. Slowly return to start position to complete one rep. Do 12 reps per set.
7 - The seventh exercise (Kneeling One-Arm Shoulder Press)
Kneel on your right knee and hold a dumbbell in your right hand. Place your left leg on the ground so your left knee forms a 90-degree angle. Put your left arm beside you and raise your right arm up so the dumbbell is over your right shoulder with your palm facing your body. Then press the dumbbell up until your arm is straight. Return to start to complete one rep. Do 12 reps per side per set.
8 - The eighth exercise (Bent-Over Fly)
Stand with your feet slightly apart and knees bent. Bend forward until your back is straight and your upper body is parallel to the ground. Hold a pair of dumbbells with your palms facing each other and elbows slightly bent. Then raise your arms up and to the sides while squeezing your shoulder blades together. Slowly return to the starting position to complete one rep. Do 12 reps per set.
9 - The ninth exercise (Banded Pull-Aparts)
Stand with your feet a bit apart and lift your arms straight in front of you at shoulder height. Hold a resistance band with both hands making a strong grip and your palms facing the ground. Tighten your core muscles and move your fists away from each other as far as you can. Slowly go back to the starting position to complete one rep. Do 15 reps per set.
10 - Exercise (Shoulder Press)
Stand with feet slightly apart and knees bent a little. Hold a dumbbell in each hand and lift them up so each arm forms a 90 degree angle with your elbows aligned with your shoulders. This is your starting position. Press weights up until your arms are straight, hold for one second. Then slowly lower the dumbbells back down to start to complete one rep. Do 12 reps per set.
11 - Exercise (One-Arm External Rotation)
Stand with your feet a little apart and knees bent slightly. Put your right hand on your hip. Hold a dumbbell in your left hand and raise it so your arm forms a 90 degree angle, elbow fixed by your side, palm facing up. Without moving your elbow, rotate the dumbbell left at a 45 degree angle. Slowly return to start to complete one rep. Do 15 reps per side in one set.
12 - The twelfth exercise (Dumbbell Arm Circles)
Stand with your feet slightly apart holding a dumbbell in each hand. Raise your arms to the sides until they're parallel to the ground, making sure your palms face down. Then make small imaginary circles clockwise with your arms. Do 15 reps each direction per set, one circle counts as a rep.
13 - The thirteenth exercise (Car Drivers)
Stand with feet a bit apart holding one dumbbell with both hands. Extend your arms straight ahead then twist the dumbbell left as far as you can and then right like you’re driving a car. Do this for 30 seconds per set.
14 - The fourteenth exercise (Single-Arm dumbbell Press)
Stand with feet slightly apart holding a kettlebell or dumbbell in your right hand. Lift it above your shoulder, keeping your elbow bent and close to your body. Tighten your abs and push the dumbbell up until your arm is straight. Hold briefly then slowly return to start for one rep. Do 12 reps per arm per set.
15 - The fifteenth exercise (Dumbbell Raise To Pull-Apart)
Stand with feet a little apart holding a dumbbell in each hand with palms facing your body. Dumbbells rest on your front thigh muscles. Without bending your elbows, raise your arms to shoulder level. Then move your arms out to the sides until they’re aligned. Reverse the movement to return to start for one rep. Do 15 reps per set.
16 - The sixteenth exercise (Single-Arm Lateral Raise)
Stand with your feet slightly apart and hold the dumbbell in your left hand so your palm faces your body and the dumbbell rests at your side. Then lift the dumbbell up until it's parallel to the ground. Slowly return to the starting position to finish one rep. Do 15 reps per side in one set.
17 - Exercise Seventeen (Shoulder Taps)
Get into a regular push-up position and make sure to tighten your abs and legs. Then lift your right hand off the ground to touch your left shoulder. Repeat on the other side. Do this for 30 seconds in one set.
You should be careful with every movement in all exercises. That’s what we provide at Fitness Garage in every article, along with the important nutrition info you need to know. We offer all this through professional trainers and certified nutrition specialists.
