Exercises for Shoulder Workout

Abs workout 

Note: This post does not cover the subject fully. I will provide you periodic updates. Where you will see words in blue, it means when you will click on it that will take you to a demo video of that exercise.

Everyone desires more impressive shoulders with a 3D appearance. One has to work on the shoulders for that, and here are the full instructions for the exercises I'm doing on my shoulder day. I am confident that if you do this, you'll eventually develop a huge shoulder.

Warm-up exercises 

1. Arm Rotation: Arm rotation is the best exercise to warm up our shoulders which will increase follow of blood in your shoulders. Raise your hands as shown in the figure and rotate ten times in forwarding and backward direction.

Arm Rotation

2. Banded “Over and Backs”  This exercise is difficult to do for the first time but you can perform a half rotation in an effective one. To perform this exercise, you may take any small road, plastic wire, etc, and take your hand back as shown in the figure.

Banded over and Backs

3. Push-Up Plus:   This exercise works for both warm-up and to increase strength not only in your shoulders but the whole body strength.

4. Banded Pull Apart: 

Banded Pull Apart

5. Banded Face Pulls:

6. External Rotation to Internal Rotation:

7.  Rotation: 

8. Pike pushups:

9.Dumbbell Squat and Overhead Press:

Main exercises 

We may now begin performing core exercises for the shoulders. We will start with the most effective exercise 

1.  Standing Straight-Bar Military / Overhead Press: Steps:

Hitting muscles:: I always start my shoulder training with this exercise. Rules are simple, just place your hands slightly outside your shoulder width and push the bar above with little speed and come back down slowly up to your chin. You can increase weight after each set. Keep in mind do not try to load more weight on the barbell. try this 5 to 10 times according to training level. In the last two sets, we should go for either for the super set (i.e. do 10 reputations on decreasing weight ) or the dead set (i.e. perform a rep. up to die). You can perform this exercise on seating on the bench also.

Overhead Press

2. Side lateral raise:

3. Front lateral raise:

4. Seated dumbbell press:

 

5. Face Pull:

6. Rear delt raise:

7. Y Raise:  

8.  Landmine (Half-Kneeling) One-Arm Shoulder Press: 

9.  Landmine (Half-Kneeling) Two-Arm Shoulder Press: 

10. Arnold Dumbbell Press:  

11. Cable Lateral Raises:

12. Seated Front dumbbell Raises:

13. Dumbbell Six Ways:

     

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