Although we may not realize it, we do exert a lot of pressure on our shoulders. Therefore, doing shoulder exercises regularly is important to enhance their smooth functioning. The exercises can be performed at home or in the gym, wherever it is convenient for you.
More often than not, it is seen that the shoulder joint is the most neglected joint of the body. However, some of us do realize the importance of our shoulders and hence, try different workouts to keep them in good condition. When one talks about shoulder exercises, they often are shoulder strengthening exercises. When planning a shoulder workout, the exercises included in it should be such that every muscle in the shoulder is worked at different levels. Including isolation exercises to get a complete shoulder muscles workout is important. In this write-up, we will find out some of the shoulder exercises that can easily be included in the daily workout.
Exercises for a Shoulder Workout
When you are designing a workout and want to include shoulder exercises, you should remember to include the ones that will work the anterior, medial, and posterior deltoids. This will ensure that the shoulder joint is worked to its optimum level. Such a workout will also be helpful in muscle building.
Barbell Upright Rows
This is one of the shoulder exercises beneficial for bodybuilding, which can also be done using dumbbells, if you are not able to lay your hands on a barbell. Hold the barbell with a pronated grip. However, there should not be more than shoulder width distance between the hands. Lift the bar to your ear level, but make sure the bar is closer to your body. Hold in the position for a few seconds, before you lower your hands.
Dumbbell Side Raises
Hold the dumbbell in both the hands and place your hands sideways. Gradually lift your hands up, till your elbows are in line with the shoulder. Hold yourself in this position for a few seconds, before you release. If you are doing the exercise at home, then you can also make use of water-filled bottles if dumbbells are not available.
Shoulder Press
This exercise can be done either standing or sitting on a bench using barbells. However, it can also be performed using dumbbells. Grip the barbell and lift it up to your chest level. The distance between the hands should be a little more than shoulder width. Stretch your hands up in the air till they are above your head. Hold the position for a few seconds before you release and come back to the starting position.
Chin Ups
Chin ups, like pull ups, is one of the important exercises to be included in a shoulder workout schedule. To do this exercise, hang on to a bar so that your arms are extended above your head. Slowly, pull yourself up such that your chin is above the bar. Hold the position for a few seconds and slowly release. Repeat the exercise a couple of times for better effects.
Front Dumbbell Raises
This exercise can be done either standing or sitting. Let’s assume that you are doing the standing variation. Stand straight and hold dumbbells in both your hands. Hold the dumbbells such that your fists face your body. Raise the right dumbbell, so that it is aligned with the right shoulder. Slowly bring the right hand down and raise the left hand. Alternate the hands as you repeat the exercise. Once you get used to this shoulder exercise you can do it with both hands at a time.
Shoulder Rotation
This is a simple shoulder exercise that can be done without weights. It is known to relieve shoulder pain as well as strengthen shoulder muscles. Place your hands on the thighs and rotate each shoulder in a clockwise and anticlockwise direction for 10 times. This will help in relieving shoulder pain.
If, while doing the above-mentioned exercises, you notice any kind of pain, stop the exercise immediately and consult your trainer or health care professional.
