A good note to remember before starting out shoulder exercises is to keep the right form as instructed. The shoulder is composed of very small muscles and held by a joint that is easily injured. Improper positioning and use of weights and equipment can cause injury that could result to difficulties in exercise and achieving the desired result.
Listed below are the top 5 shoulder workouts that you can complete to help you achieve the “Shoulders of Atlas”
1) Shoulder presses
target the deltoid muscle, upper trapezius, triceps, and serratus anterior muscles. Starting position is sitting on a bench with back straight and hold two dumbbells just above the shoulder level with the palms facing upwards. Start the exercise by pressing the dumbbells straight up until the two dumbbells nearly touch each other overhead. Finish the exercise by returning to the starting position. Avoid locking the elbows when hands are overhead. The benefits of completing this exercise include building of the upper arms, capped shoulders,
high shoulder-to-waist ratio, working the stabilizer muscles, and achieve symmetry between the left and right upper arms. Do 3 sets of up to 8 to 10 repetitions.
2) Upright Rows
Upright rows work the deltoids, biceps, and trapezius muscles. Starting position is standing with feet slightly apart with barbells just in front of the thighs using an overhand grip. The exercise starts by raising the barbell to chin level, keeping it close to the body. Finish the exercise by returning to the starting position. The elbows should be raised as high as possible at the top of the movement. A combination of lighter weights and more repetitions lead to muscle gain. Upright rows are to be done in 3 sets with 8 to 10 repetitions.
3) Dumbbell Lateral Raises
Dumbbell lateral raises target the deltoids, specifically the anterior deltoids. Starting position is to stand straight, grasping dumbbells with palms facing toward each other. In resting position, dumbbells should be held in front of the thighs; legs are spread slightly apart. Begin the exercise by raising the dumbbells out to the side until shoulder level. Finish the exercise by returning to the starting position. Use manageable weight only. Elbows should be kept slightly bent. Capped shoulders are achieved with this exercise. Workout should be up to three sets with 10 to 15 repetitions.
4) Dumbbell Front Raises
The anterior deltoid muscles are targeted in this workout. Dumbbells are held using an overhand grip just in front of the thighs. To start, one arm raises a dumbbell out in front until shoulder level. Finish the exercise by returning to original position. Repeat the exercise using the other hand. This is done alternately. Back should be kept straight throughout the whole exercise. Use only manageable weight and use the weight of the entire body to lift the dumbbells. Dumbbell lateral raises buff up the deltoids to show off capped shoulders. The exercise is done in three sets of up to 10 to 15 repetitions.
5) Bent-Over Lateral Raises
The posterior deltoids and trapezius muscles are worked out with the bent-over lateral raise exercise. Starting position is standing bent at the waist with knees slightly apart. Dumbbells are grasped with palms facing inward and elbows slightly bent. Start the exercise by raising the dumbbells out to the sides. Finish the exercise by returning to the starting position. This develops capped shoulders and the upper back for that ripped upper body. The whole duration of the exercise, the back should be kept straight while bent at the waist. This is done in three sets of 10 to 15 repetitions.