Shoulder Exercises

Military Press

Works: Shoulders

How to do it: Get a wide grip on a barbell. The starting position is the bar should be close to your collarbone. Lift up with a controlled movement till your arms are straight. Return back to starting position.

Dumbbell Overhead Presses

Works: Shoulders

How to do it: Almost same as above. The difference is instead of a barbell you are holding two dumbbells in your hands and your palms are pointing forward. Push the weights over your head till your arms are almost straight. Return back to starting position with the weights under control.

Smith Machine Military Press

Works: Shoulders

How to do it: Sit on a bench in the middle of the smith machine. Get a wide grip on the bar. Unhook it from the hooks and straighten up your arms. Start lowering the weight till you reach the collarbone. Push back up to starting position.

Upright Rows

Works: Shoulders

How to do it: Stand straight. Feet at shoulder width apart. Hold a bar with a narrow grip. Start lifting your elbows till the bar reaches your chin. Hold there for a moment and return the weight back down with a slow and controlled movement.

Standing Dumbbell Lateral Raises

Works: Shoulders

How to do it: Stand straight. Hold a pair of dumbbells in your hands. Your hands should be slightly bent in the elbows. Take a little step forward. Tilt your torso slightly forward as well. Start lifting the dumbbells out and up to the sides until they reach shoulder level. Your wrists should point toward the floor. Your elbows should be in one plain with your wrists. Stop there for a moment and return the weights back down. Make sure you don’t swing while lifting. Use only the delt muscles to bring the dumbbells up and back to starting position.

Standing Bent-over Dumbbell Lateral Raises

Works: Shoulders

How to do it: Stand straight with a pair of dumbbells in each arm. Bend forward till your torso is almost but not completely parallel to the floor. Lift your arms up on each side till the dumbbells reach the level of your shoulders. Pause there for a second and slowly return back to starting position. Don’t pass the shoulder level as this is going to include your mid back muscles. Don’t swing while doing the exercise.

One Arm Cable Lateral Raises

Works: Shoulders

How to do it: With your left hand grasp the handle of the lower pulley from your right side so that the cable passes across your body. Slightly bend the arm in the elbow. Begin lifting up and on the side while making sure your wrist and elbow are in one plain. Stop when you reach the shoulder level. The wrist should point toward the floor at this point. Pause here for a moment and start going back to where you started.

Front Dumbbell Raises

Works: Shoulders

How to do it: Stand straight on your feet. Hold a pair of dumbbells in your arms in front of your quads rather then on the side of your body. Start by lifting one of your arms to the level of your eyes. Pause there for a moment and slowly return to starting position without touching the quad while doing the same movement to eye level with the other arm.