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Shoulders Exercises
Exercises
Press behind the neck
Seated dumbbell press
Side lateral raises
Alternate front dumbbell raises
Bent over laterals
Arnold presses
Press Behind the Neck
A good shoulder builder. If you prefer to do these to the front, simply bring the barbell to the front instead of the back.
Weight lifting position
1. Sitting down on a bench with back support and special supports. Press your back firmly against the padding for support.
2. Grasp a barbell with your hands spaced a little wider than shoulder width. Keep your back and head straight with your feet
firmly planted on the floor.
3. Take the weight off the rack and press the bar directly over your head in a vertical line.
Execution
1. Slowly lower the bar behind your head to just below the ears.
2. Push the bar back up without bounding the weight. Remember to keep the back straight and flat (no arching)
Repeat the movement.
3. Keep the movement fluent, slow, and controlled.
Click here to see the Press Behind the Neck illustration
Seated dumbbell presses
I recommend that you use a bench with back support for this exercise.
Weight lifting exercise position
1. In a seated position with your feet firmly planted on the floor, grasp two dumbbells with both hands.
2. Curl the weight up to the shoulder area. Hold the dumbbells at shoulder level. Keep your back straight and your head up.
3. Make sure you rotate your palms so they are facing forward.
Execution
1. In a controlled fashion, press the dumbbells simultaneously upwards to the overhead position. The dumbbells should lightly
touch each other at the top position. Do not arch the back. Slowly lower the weight down and repeat the movement.
2. Keep the movement fluent, slow, and controlled.
Click here to see the Seated dumbbell Presses illustration
Side lateral raises
A great isolation exercise for the shoulders.
Weight lifting exercise position
1. This exercise can be performed standing or seated.
2. With both hands, grasp the dumbbells with the palms facing each other. The arms must be bent in order to stress the lateral
deltoids.
If you are standing, make sure your feet are firmly planted on the floor spaced evenly at a little less than shoulder length. If you are
seated, make sure your feet are firmly planted on the floor and the ankles almost touching each other.
Execution
1. Keeping elbows slightly bent, raise the dumbbells in an arc from the side of your body to level with your head. Slowly lower the
dumbbells back to the start position. Repeat movement.
2. Keep the movement fluent, slow, and controlled.
Click here to see the Side Lateral Raises illustration
Alternate Front Dumbbell Raise
Position for the alternate front dumbbell raise
1. Stand with your feet about shoulder length apart.
2. Lift a pair of dumbbells and allow them to rest on your upper thighs with your palms facing downward. Your arms should
be straight.
Execution of the alternate front dumbbell raise
1. Lift one dumbbell with your arm in front of your body until the palm is just above shoulder height.
2. Slowly lower the dumbbell back to it’s starting position.
Click here to see theAlternate Front Dumbbell Raise illustration
Bent Over Dumbbell Laterals
Position for the bent over lateral
1. In a seated position with your feet firmly planted on the floor, grasp two dumbbells with both hands.
2. Bend over until your body is roughly parallel to the ground or slightly above. Your chest should almost be touching your
thighs.
Execution of the bent over lateral
1. In a controlled fashion, raise the dumbbells with both hands using your shoulders, out and away from the body.
You should raise the dumbbells to each side until they are parallel with the upper back.
2. Pause for a moment and slowly lower the weight to the initial position.
Click here to see the Bent Over Dumbbell Laterals illustration
The Arnold Press
Position for the Arnold press
1. In a seated position with your feet firmly planted on the floor, grasp two dumbbells with both hands.
2. Curl the weight up to the shoulder area. Hold the dumbbells at shoulder level with palms facing the body . Keep your back
straight and your head up.
Execution of the Arnold press
1. In a controlled fashion, slowly press the dumbbells simultaneously upwards and rotate your hands forward until you have
fully extended your arms upwards. Slowly lower the weight down and repeat the movement.
2. Keep the movement fluent, slow, and controlled.
3. Remember, the real trick to the Arnold press is not the upwards motion but the downwards motion. The real work of this
exercise occurs when you return the weight to it’s starting position. Really concentrate on the negative portion of this movement
for maximum effect.
Click here to see the Arnold Press illustration |
