Shoulder Exercises
Shoulder Exercise - Dumbbell Shrugs for Trapezius
Stand holding dumbbells to sides in your hands
Raise your shoulders as high as possible.
Lower and repeat the exercise for 12-15 reps.
This exercise is for working the Trapezius.
Shoulder Exercise - Dumbbell Rear Lateral Raise
Hold dumbbell in each hand. Bend your knees slightly and bend down through hips with back flat and parallel / 30° to the floor.
Raise upper arms to sides until elbows are shoulder height. Maintain a fixed elbow position (10° to 30° angle) throughout exercise.
Lower and repeat the exercise for 12-15 reps.
This exercise isolates the Deltoid, [...]
Shoulder Exercise - Dumbbell Lateral Raise
Hold dumbbells in front of thighs or on the side of thighs. Bend over at hips slightly with knees bent.
With elbows slightly bent, raise upper arms to sides until elbows are shoulder height. Maintain elbows’ height above or equal to wrists.
Lower and repeat the exercise for 12-15 reps.
This exercise isolates the Side/Lateral Deltoid muscle [...]
Shoulder Exercises - Front dumbbell Raises
Grasp dumbbells in both the hands. Raise the dumbbell with elbows in a 10° to 30° angle until upper arm is parallel to the floor. Continue with alternate arm.
Repeat the exercise for 12-15 reps.
This exercise isolates the Front Deltoid/Deltoid, Anterior muscle.
Dumbbell Shoulder Press Exercise
Position dumbbells on either side of shoulders with elbows below wrists.
Push dumbbells until arms are extended overhead. Lower and repeat the exercise for 12-15 reps.
This Exercise works on Deltoid, Anterior or Front Deltoid.
Sets and repetitions are same as above.
Barbell Shoulder Press
Hold the barbell wider than shoulder width. Position bar as shown in the figure.
Push the bar until arms are extended overhead. Return down to the initial position and repeat.
This Exercise works on all the 3 deltoid muscles but concentration is more on rear and middle deltoids.
Do 4 sets 2 sets with light weight(12 repetitions) [...]
