Written by Jeff Behar and Lynn Glenn
Many people want a great physique but at the same time many people do not know what exercises to perform to get one. The following are the top five exercises for developing dynamic shoulders.
- Shoulder Press. The shoulder press is a
must shoulder exercise that works the front and top portion of your
deltoids. While we like any shoulder pressing movement, we suggest the dumbbell shoulder press because it allows more range of motion that the barbell dumbbell press. Regardless of whether you opt for the barbell shoulder press, or the dumbbell shoulder press, always include some form of press motion, like the dumbbell shoulder
press, in every shoulder workout. How the Shoulder Press is Performed.
Sit on a bench with your knees at a 90-degree angle and your feet flat
on the floor. Grab a dumbbell in each hand and raise them to your
shoulders with your palms facing forward and your elbows bent. Raise the
weights above your head by straightening your arms, keeping your palms
forward. Slowly return to the starting position.
- Arnold Press. The Arnold Press, named after Arnold Schwarzenegger, works the top and front of the
shoulders along with the triceps. How the Arnold Press is Performed. Sit on an upright bench with a
dumbbell in each hand, keeping your arms bent and your
palms turned toward your face. Rotate your shoulders backward while
raising and opening your arms -- turning your fists away from you -- and
press the dumbbells over your head, in a smooth and controlled motion.
Slowly return to the starting position.
- Lateral Raises. Lateral raises are a great shoulder exercise that works the medial deltoids (side of the shoulder). How the Lateral Raise is Performed.
Hold a dumbbell in each hand and stand with your feet hip-width apart.
Start with your arms at your sides, palms facing in toward your body.
Keep your arms straight as you slowly raise them to the front and side
of your body. Bring them up to shoulder level before slowly returning to
the starting position.
- Front Lateral Raise. Front lateral raises work primarily the front and middle portions of the shoulder. How the Front Lateral Raise is Performed: Stand with your feet shoulder-width
apart. With your arms straight down the front of your body, palms
facing in, and holding a dumbbell in each hand slowly raise your arms to
shoulder height in front of you, so that your arms and chest form a 90°
angle. Keeping your arms raised and your palms facing down, open your
arms so that they form a "T" with your torso, then slowly lower them to
your sides. Retrace your steps by doing a lateral raise, bringing your
arms back in front of you and slowly lowering them so that you are back
in your starting position, with your arms straight down the front of
your body, palms facing in.To make this exercise harder, have each arm pass each other at chest level.
- Reverse Flyes. Reverse flyes work
the rear deltoids (back of the shoulders). Most people either skip
reverse flyes or perform them incorrectly. By developing a strong rear
deltoid, you can obtain a look of thickness from the sides. How Reverse Flyes are performed. Lie
face down on an incline bench or stability ball with a dumbbell in each
hand. Start with your arms hanging down and your palms facing your
body. Bring your arms up and out to your sides, keeping your elbows
slightly bent. Raise the dumbbells to shoulder-height and squeeze your
shoulder blades together. Return to the starting position. Resist the
urge to swing your arms up. Keep the motion slow and controlled.
There you have it; five of the most effective shoulder exercises out
there. Take your pick and use these top 5 shoulder exercises to help you get that "V" shape that you have always wanted.
Need a Gym?
Check out a top rated San
Diego gym directory to find a well-equipped gym that has good and
dedicated trainers who can supervise your workout routine and make sure
you're doing your exercises right.