10 Shoulder Exercises To Add To Your Workout

The shoulders are the most widely used muscles in the upper body. They function in most of our actions and let’s face it they can look great when exposed. However, it’s not that easy to get strong and beautiful shoulders but there are a variety of shoulder exercises that will get you there. All you need is a pair of dumbbells and the right movements to help you target the inner, outer and rear deltoid muscles, as well as the trapezius. So let’s check these great shoulder exercises.

Top 10 Shoulder Exercises

1. Palms-In Shoulder Press

Stand up and hold 2 dumbbells at shoulder level, palms facing each other. Push the dumbbells straight up until the elbows come close to locking and lower them back down after a short pause. You can also perform this exercise while sitting on a bench or chair. Be careful not to jerk your back in an effort to help you raise the dumbbells.

2. Palm-In Alternated Shoulder Press

Stand up and hold 2 dumbbells, one at shoulder level and the other high with your arm extended, palms facing each other. Push one dumbbell straight up until your elbow almost locks and lower it back down after a short pause. Alternate hands.Can be performed while seated.

3. Shoulder Press

Stand up and hold two dumbbells close to your shoulders, palms facing forward. Raise the dumbbells straight up until your elbows come close to locking and lower them back after a short pause. This exercise can be performed while seated, or seated with your back supported.

4. Lateral Raise

Stand up and hold one dumbbell with each hand in front of your hips, palms facing each other. Raise the dumbbells to your side until your arms are close to being parallel to the ground and lower them back down after a short pause. Try to maintain the angles in your elbows still throughout the movement. You also have the option of doing seated lateral raises.

5. Bent-Over One-Arm Deltoid Raise

Bend down and hold one dumbbell with one hand between your legs, knees slightly bent. Raise the dumbbell to your side until your arm is parallel to the ground and lower it back down slowly after a short pause. Keep your back straight.

6. Rear Deltoid Circle

Lie down on your chest on a bench and hold one dumbbell in each hand on each side of your hips, arms slightly arched. Bring both dumbbells forward until you can see both at the same time and bring them backwards slowly after a short pause. Maintain the same small arch in your elbows and keep both dumbbells at the same height from the floor.

7. Straight-Arm Front Deltoid Raise

Stand up and hold one dumbbell in each hand in front of your thighs. Raise the dumbbells to your shoulder level and continue to raise them up at arms’ length. Lower them back slowly after a pause. Keep your arm extended.

8. Shoulder Shrug

Stand up and hold one dumbbell with each hand in front of your thigh, palms facing your body. Raise the dumbbells straight up by raising your shoulder and lower them back after a short pause.

9. Front Raise

Stand up and hold one dumbbell with each hand in front of your thighs, palms facing your body. Raise the dumbbell forward then up until your arms are close to being parallel to the ground and lower them back down after a short pause.

10. Crouched Rear Deltoid Row

Crouch by bending your hips and knees and hold one dumbbell with each hand close to your knees, palms facing backwards. Raise the dumbbell straight up until your elbows form a 90 degree angle and lower them back down after a short pause. Try to focus on only moving your arms during the exercise.

Now that you have a variety of shoulder exercises to choose from, mix them up so you target all your shoulder muscles and keep things interesting.