A shoulder workout is a great way to tone and sculpt your shoulders, as well as improve your overall upper body strength. There are many different exercises that you can do to target your shoulders, so it’s important to mix things up to keep your muscles challenged. Your shoulders break down into two separate groups: extrinsic muscles and intrinsic muscles.
Warm Up Before Shoulder Workout
- World’s Greatest Stretch (left ,right) (10secs)
- Hip Openers (15secs)
- Bird Dog (15secs)
Stretching After Shoulder Workout
1.Thread The Needle (left, right)(40secs)
2.Kneeling Shoulder Archer (left ,right)(40secs)
What Are The Best Should Workout Exercises
1. Dumbbell or Barbell Overhead Presses
Overhead presses are a great way to work your shoulders. They can be done with dumbbells, barbells, or kettlebells. If you’re new to overhead presses, start with dumbbells. Overhead press can be done in either a sitting or standing
How To Do Dumbbell Overhead Presses
- Start standing with your feet shoulder-width apart and a dumbbell in each hand.
- Press the dumbbells straight overhead.
- Lower the dumbbells back to the starting position.
- Repeat for 10-12 reps.
How to Do Barbell Overhead Presses
- Start standing with your feet shoulder-width apart and a barbell in your hands.
- Press the barbell straight overhead.
- Lower the barbell back to the starting position.
- Repeat for 4sets 10-12 reps
2. Lateral Raise
Lateral raises are a versatile shoulder exercise that you can perform with a pair of dumbbells, resistance band, cable machine, This exercise is used to build the deltoid muscles.
How To Do Lateral Raises
- Start by standing with your feet shoulder-width apart and your arms at your sides.
- Slowly raise your arms out to the sides until they’re parallel with the ground.
- Hold for a moment, then lower your arms back to your sides.
That’s all there is to it! Lateral raises are a great way to work your shoulder muscles, so be sure to add them to your workout routine
3. Front Raise
After targeting your rear delt its important to target your front delts. You can complete this exercise with dumbbell or barbell but it’s important to maintain a stable form without leaning backward or bouncing your momentum.
How to Do Front Raise
1.Hold a dumbbell in each hand in front of your thighs, with your palms facing your legs.
2.Keeping your back straight and core engaged, slowly raise the dumbbells in front of you until your arms are parallel to the ground.
3.Pause for a moment, then slowly lower the dumbbells back to the starting position.
4.Repeat for 4sets 12-10reps
4. Cable Face Pulls
Cable face pulls target your lateral and posterior deltoids, teres minors, trapezius, and more .They can be done with a variety of weights, making them perfect for both beginners and experienced lifters .They can also help to improve your posture. The key to doing face pulls correctly is to keep your shoulders down and your back straight. You should also squeeze your shoulder blades together as you pull the weight towards your face.
Shrugs targets trapezius muscle. There are a lot of benefits to doing shrugs as part of your workout routine. For one, they help to improve your posture and strengthen your upper back and shoulders. Additionally, they can also help to prevent injuries by building up the muscles and tendons around your neck and shoulders. And lastly, standing barbell shrugs are a great way to add some extra weight to your workout routine, which can help to increase your overall strength and muscle mass. We can perform them while standing or while sitting