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Shoulders are an important muscle group that generally require more attention than they get. It is important to work on your shoulder strength and size, as it can help improve overall performance and health. Strengthening your shoulders is also important for avoiding injury, especially in sports and everyday activities. There are several exercises you can do to increase the size and strength of your shoulders.
Shop The Collection: BenchesThe barbell overhead press is one of the most popular shoulder exercises. It targets the anterior deltoid muscles, which are located in the front of the shoulders. To perform this exercise, stand upright with feet about hip-width apart and hold a barbell at chest level. Exhale as you press the barbell up above your head until the arms are straight. Inhale as you lower the barbell back down to chest level. Repeat this motion for 8-12 repetitions.
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The dumbbell lateral raise is another great shoulder exercise. This exercise focuses on the medial deltoid muscles, which are located on the sides of the shoulders. To perform this exercise, stand upright with feet about hip-width apart and hold a pair of dumbbells at your sides. Exhale as you raise the dumbbells out to the sides until the arms are parallel to the ground. Inhale as you slowly lower the dumbbells back to the starting position. Repeat this motion for 8-12 repetitions.
The standing cable reverse fly is a great exercise for targeting the posterior deltoid muscles, which are located in the back of the shoulders. To perform this exercise, stand in front of a cable machine with feet about hip-width apart and grab a pair of handles. Exhale as you pull the handles back and out to the sides until your arms are parallel to the ground. Inhale as you slowly return the handles to the starting position. Repeat this motion for 8-12 repetitions.
The barbell upright row is another great exercise for the shoulders. This exercise targets all three heads of the deltoids, as well as the trapezius and biceps muscles. To perform this exercise, stand upright with feet about hip-width apart and hold a barbell in front of you with an overhand grip. Exhale as you pull the barbell up towards your chin until your elbows are higher than your hands. Inhale as you slowly lower the barbell back to the starting position. Repeat this motion for 8-12 repetitions.
The dumbbell shoulder press is a great exercise for building strength and size in the shoulders. This exercise targets the anterior, medial and posterior deltoids, as well as the triceps. To perform this exercise, sit on a bench with feet flat on the floor and hold a pair of dumbbells at shoulder level. Exhale as you press the dumbbells up above your head until the arms are straight. Inhale as you slowly lower the dumbbells back to shoulder level. Repeat this motion for 8-12 repetitions.
Overall, there are many different exercises you can do to increase the size and strength of your shoulders. These include the barbell overhead press, the dumbbell lateral raise, the standing cable reverse fly, the barbell upright row, and the dumbbell shoulder press. Always make sure to warm up before doing any type of resistance training, and stay consistent with your workouts for best results.
