Shoulder workouts

shoulder workouts

Shoulder workouts

 

importance of training your shoulders

It is important to strengthen all areas of the body. This is especially true for the shoulders because they are used constantly in everyday life.  Anything you do, from carrying grocery bags, washing your car, even brushing and drying your hair involves the use of your shoulders and upper arms.

Sadly, doing these every day tasks won't tone them nor increase their muscle size. That's what these workouts are for! 

Add theses shoulder toning exercises into your workouts, and your upper body physique will see an impressive transformation. A little muscle shape and definition can make all the difference when wearing those strappy summer tops.

 

Around the Worlds

Around the Worlds

Step 1: Hold dumbbells to your sides with palms facing away from you

Step 2: Raise your arms out to your sides, around to a position directly overhead, keeping your arms straight throughout

Step 3: Your aim is to make a large world shape circle with your arms as you perform this exercise

Step 4: Complete 3-4 sets of 8-12 repetitions

 

Barbell Front Raises

Barbell Front Raises

 

The barbell front raise is a great exercise to tone your shoulders. Remember to not swing back your body in order to raise the weight. Lower the weight if you find yourself doing this. You can also stand with your back against a wall to maintain proper form. Stand tall with feet shoulder-width apart.

Step 1: Grab a barbell and stand up straight. The barbell should be in front of your thighs with your hands facing down. Hands should be shoulder-width apart. This is the starting position.

Step 2: While keeping your torso stationary, lift the barbell to the front. Your elbows should be slightly bent. Lift the barbell up until your arms are slightly above the level where they would be parallel to the floor. Exhale as you do so, and pause for a second when you get to the top.

Step 3: Lower the barbell back to the starting position, inhaling as you do so.

Step 4: Complete 3 to 4 sets of 12 to 15 repetitions.

 

BARBELL UPRIGHT ROWS

 

Barbell Upright Rows-1

 

 

The barbell upright row is a free weights exercise that primarily targets the shoulders.

The only upright row equipment that you really need is the following: barbell.

Step 1: Stand upright with your feet shoulder width apart.

Step 2: Grasp a barbell with your palms facing downward and your hands closer than shoulder width apart.

Step 3: Keep your arms extended downward with your elbows slightly bent so that the barbell is touching your upper legs. This is your starting position.

Step 4: Keeping the barbell close to your body, exhale and raise the barbell straight up to your chest.

Step 5: Hold for a moment and then reverse the motion back to the starting position.

Step 6: Repeat for 3-4 sets of 10-12 repetitions.

 

ELBOW KISSES

 

Elbow Kisses

Step 1: Stand with your feet hip width, knees slightly bent and weight in each hand

Step 2: Bend elbows about 90 degrees, and raise both arms out to the sides (your arms should resemble a goal post in this position)

Step 3: Brace your abs in tight

Step 4: Maintaining the 90-degree angle with your elbows, bring your arms together in front of your chest, without letting your elbows drop below shoulder level

Step 5: Open arms back out to sides

Step 6: Complete 3-4 sets of 10-12 repetitions

FORWARD RAISE WITH STATIC HOLD 

 

Forward Raise With Static Hold-1

 

 

The forward raise with static hold primarily targets the shoulders

The only forward raise with static hold equipment that you really need is the following: Dumbbells

Step 1: Stand with dumbbells in hand. Raise one arm to the side and hold this position.

Step 2: Raise your other arm straight out in front of you until it is parallel to the ground. Pause, then lower back down to the starting position.

Step 3: This completes one repetition

Step 4: Repeat for 3-4 sets of 10-12 forward raises 

Step 5: Switch arms when you have completed 10-12 repetitions

HIGH PLANK SHOULDER TAPS

Plank Shoulder Taps

Step 1: Start in a high plank position

Step 2: Lift up one hand to touch your opposite shoulder

Step 3: Return to the start position

Step 4: Repeat on the other side

Step 5: Complete 3-4 sets of 10-15 repetitions on each side

LATERAL RAISE MACHINE

Lateral Raise Machine

Step 1: Begin by selecting the weight you wish to use on the machine

Step 2: Adjust the seat height and sit facing the machine with your feet flat on the floor

Step 3: Secure your arms in the padding and grip the handles. Look straight ahead

Step 4: With a bend in the elbows and moving only at the shoulders, begin pushing the weight up until your forearms are just above parallel

Step 5: Contract your shoulders at height of the movement and begin slowly lowering the weight using the same semicircle motion you used to raise it

Step 6: Complete 3-4 sets of 8-12 repetitions

LEANING LATERAL RAISE

Leaning Lateral Raise

Step 1: Stand next to the cable machine

Step 2: Hold a dumbbell in the hand farthest away from the cables

Step 3: Your arm at your side and your palm facing towards you

Step 4: Grab the cable tower with your free hand for support

Step 5: Raise the dumbbell up to the side to shoulder height

Step 6: Pause, then lower the weight to return to the starting position

Step 7: Complete 3-4 sets of 8-12 repetitions

PLATE FRONT RAISE INTO MARIO KARTS

 

 

Plate Front Raise into Mario Karts-1

 

Plate front raise into Mario Karts is a free weights exercise that primarily targets the shoulders and to a lesser degree also targets the middle back and triceps.

 

The only equipment that you really need for this exercise is the following: weight plates

 

Step 1: Grab a plate and stand upright with your feet shoulder width apart.

Step 2: Raise the plate up in front of your face

Step 3: Turn the plate from left to right  

Step 4: Bring the plate back down to the starting position

Step 5: This completes one repetition

Step 6: Repeat for 3-4 sets of 10-12 repetitions.

Seated DUMBBELL LATERAL RAISE 

 

 

Seated Dumbbell Lateral Raise

 

 

The seated dumbbell rear lateral raise is a free weights exercise that primarily targets the shoulders and to a lesser degree also targets the middle back and traps.

 

The only equipment that you really need is the following: Dumbbells and flat bench.

 

Step 1: Grab a pair of dumbbells and sit at the end of a bench. Let dumbbells hang down at arm's length. Palms facing each other.

Step 2: Bend over at your hips until your torso is slightly above parallel to      the ground. Back should be straight with a natural arch in the lower back.          Gaze should be looking a few feet in front.

Step 3: Begin exercise by raising arms straight out from your sides until they are in line with your shoulders, without moving your torso. Pause, then lower weight back down to starting position.

Step 4: Repeat for 3-4 sets of 10-12 repetitions.

  

 

 

SEATED DUMBBELL SHOULDER PRESS 

 

 

Seated Dumbbell Shoulder Press-1

 

The seated dumbbell shoulder press is a free weights exercise that primarily targets the shoulders and to a lesser degree also targets the chest and triceps.

 

The only seated dumbbell military press equipment that you really need is the following: dumbbells and incline bench.

 

Step 1: Grab a pair of dumbbells and sit down on a upright bench (90-degrees). Rest dumbbells on your thighs.

Step 2: Begin exercise by bringing the dumbbells up to your shoulders... This can be done by quickly raising one leg at a time to assist in getting the dumbbells up to your shoulders (Do not try to just raise them up with just your arms).

Step 3: Dumbbells should now be just above your shoulders with palms facing forward and elbows perpendicular to the floor.

Step 4: Now, start exercise by taking a deep breath and then exhaling as you push dumbbells straight up above your head. Pause, then lower weight back down to shoulders and repeat.

Step 5:  Repeat for 3-4 sets of 10-12 repetitions.

 

 

Looking for more great exercises? 

Check out the LivRite Fitness exercise library.  

Need help getting started?  Our highly trained and certified staff would love to help you reach your goals.  Click on the link below to request a trainer.  Don't wait, start today!

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