The shoulder is an important muscle in daily life because you often use it in many things, like carrying kids or your shopping from the market, and many daily actions. That’s why Fitness Garage offers you these exercises, because having a healthy body isn’t just about looks but being able to do all daily activities without getting tired.
What do shoulder muscles consist of?
Shoulder muscles are divided into two separate groups, The first group is the outer muscles, the second group is the inner muscles. The first starts from the torso and connects to the shoulder muscles, while the second group is the shoulder and collarbone. And those groups are divided as follows:
First group: the outer shoulder muscles
- Triceps muscle: The muscle is triangular and moves under the spine. It helps move the arms. You have a trapezius muscle on the left and right sides.
- Latissimus Dorsi muscle: It helps extend and internally rotate each arm.
- Shoulder elevator muscle: It’s the bone that connects the arm bone to the collarbone.
- Rhomboids muscle: This muscle is split left and right. It’s in the middle of the shoulder blade at the top of your back.
Second group: inner shoulder muscles
- Deltoid muscle: This triangular muscle sits above the shoulder, and splits into three main muscle fibers: front, back, and middle. This muscle helps prevent many injuries.
- Teres Major muscle: This muscle runs from below the shoulder joint toward the back of the armpit.
- Rotator cuff muscle: This is a group of muscles and joints that help your arm come out of the shoulder socket.
First exercise: Barbell Overhead Shoulder Press
How to do the exercise:
- Sit on a chair
- Place your feet shoulder-width apart, tighten your back and your whole body.
- Face the palm of your hand upward.
- Hold the dumbbell, and push it straight up with all your effort.
- Lower the dumbbell back down to shoulder level.
Second exercise: Seated Dumbbell Shoulder Press
How to do the exercise:
- Sit on a low back chair.
- Hold a dumbbell in each hand.
- Point your hand forward.
- Keep your back straight.
- Lift the dumbbells up toward your head.
- Lower them then repeat the move.
Exercise 3: Front Raise
How to do the exercise:
- Stand straight.
- Hold a weight in your hand.
- Keep your arm beside your thigh.
- Keep your feet parallel and shoulder-width apart.
- Raise your arm until it's level with your shoulders.
- Remember to keep your arms straight all the time.
Exercise Four: Reverse Pec Deck Fly
How to do the exercise
- Sit on the seat and pull the handles at shoulder level.
- Hold the handles tight.
- Straighten your back, stretch your arms and press again.
Exercise Five: Bent-Over Dumbbell Lateral Raise
How to do the exercise
- Start with a dumbbell in each hand, with your chest open.
- Bend your knees slightly.
- Lean forward a bit until your chest is parallel to the ground.
- Keep your arms slightly bent.
- Raise your arms until they reach shoulder level.
- Pause briefly before lowering the dumbbells again.
Exercise six: Dumbbell Lateral Raise
How to do the exercise:
- Stand straight and hold the dumbbells in your hands
- Place your feet shoulder width apart.
- Keep your abs tight.
- Lift the dumbbells to shoulder level.
- Hold them for 10 seconds.
Exercise seven: Push Press
How to do the exercise:
- Start in a plank position.
- Lower your body using your arms.
- Raise your body up again to the top.
Exercise eight: Reverse Cable Crossover
How to do the exercise:
- Hold the machine handles in your right and left hands.
- Pull the handles in opposite directions from each other.
- You can add more weights if the workout feels easy.
Exercise nine: One-Arm Cable Lateral Raise
How to do the exercise:
- Stand straight with your feet shoulder-width apart.
- Hold the handle with one hand.
- Tighten your abdominal muscles.
- Move only your arm and shoulder muscles.
- Raise your arms to shoulder level then hold again.
Exercise 10: Standing Barbell Shrugs
How to do the exercise:
- Keep your feet as wide as your shoulders.
- Lift the weight up until it reaches your waist level.
- Pull the weight up then lower it down. but keep your muscles a bit relaxed.
Building muscles doesn't happen overnight so you need to keep training for a good time to see results. We didn't list exact reps because it depends on your fitness level. If you're a beginner, start with 5 reps and two sets. If you're at an intermediate level, start with 6 to 10 reps.
