Shoulder workouts are very important, some people lifting the weight that’s too heavy but in wrong way, so here are best 10 shoulder workouts.
The shoulder are very complicated joints that are not easy to target a without proper knowledge, if you put them under pressure before they are ready; you can definitely end up with injuries.
If you are looking for V-shape body you should do shoulder workouts, it can improve your appearance and adding definition to your overall physique.
You can develop your shoulder muscles quickly compared to other areas muscles of your body, but don’t think that means shoulder exercises are so easy. A decent number of men skips their shoulder exercise day at the gym.
If you’re looking for good shoulder workouts, then we have some good news, here are 10 best shoulder workouts and best shoulder exercise for beginners and intermediates.
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10 Best Shoulder Workouts
01. Front Raises
Front Raises exercise is the best workouts to target for front deltoids. You can use the weight plates or dumbbells for this shoulder exercise.
You can hold weight plates or dumbbells in front of you, instated of holding them by side, and you can start swing your arms one by one so your weight plate or your dumbbells is at shoulder level.
Your feet should be with shoulder and keep your core tight. When you’re lifting the weight your hands should be straight.
(4 sets) (13 Rep Each Hand) (25 Sec Rest)
02. Lateral Raises
This exercise is very important to targeting the middle deltoids; you can use the dumbbells for this shoulder workouts.
You can take a pair of dumbbells, but not too much heavy; just enough to do your shoulder workouts properly and feel a burn after 10 to 16 reps.
Start this exercise in the standing position; you should keep your feet shoulder width apart, your chest should be up, your head straight, hold the dumbbells each hand by your sides. Start to raise both hands at shoulder level, and hold there for 3 Seconds so your body makes like T shape. You should maintain a neutral balanced position while doing the exercise.
(4 Sets) (12 Reps) (25 Sec Rest)
03. Cable Raises
This workout is similar to front raises and Lateral raises, you will performing the same motion with cables. This exercise will put more tension on your shoulder and more control on your shoulder training.
You can do this exercise with cable machine; take a single hand attachment of one side. Don’t add heavy weight; add weight enough to do your workout properly.
You can stand facing away from the machine and lift the weight and bring the cable at shoulder level and hold there for few Seconds, come back to the normal position.
You can do both exercise of front and lateral raises shoulder workouts with cable machine, or just you can do one. You just focus on the tension of your shoulder.
(2-3 Sets) (12-15 Reps Each Hand) (25 Sec Rest)
04. Overhead Dumbbell Press
This workout is very important to targeting the anterior, posterior and lateral deltoids muscles. You can do this workout sitting down on bench or standing up; it’s up to you how you will comparable with, but the motion will be in the same manner.
Take two dumbbells; the weight should be enough to do properly your shoulder exercise.
Hold the dumbbells each hand at the shoulder level and your elbows facing 90 degree angle. Lift the dumbbells overhead and your hands should be straight there is no bend of your hands and don’t touch them at the top. Hold the dumbbells for a few seconds and bring them back down on the same position to the 90 degree angle.
Keep in mind that, your head and spine should be straight, and also your body posture should be straight while doing this workout.
(4-5 Sets) (12-15 Reps) (1 or 1 ½ Min Rest)
05. Overhead Machine Press
This shoulder workouts is very important to give a more tension to the shoulder. Some gym will not keep this machine; in that case you can skin this workout.
Adjust the machine and seat according to your comport; and keep the weight should be enough to feel comparable. You can just lift the weight up and hold there for few seconds, and come back to the same position.
Make sure that, your back should be very straight and upright, otherwise you could face risk of injury.
(4-5 Sets) (12-15 Reps) (1 Min Rest)
06. Smith Machine Press
This workout favorite for lot of people and this one is very effective for overall shoulder muscles growth. You just need smith machine to do this exercise.
You can set the machine in the right spot, when you sit on the seat your shoulder should be under the bar. Once you done with the proper position; add weight according to you control and start lifting the weight as high you can, and come back to the same position of 90 degree angle of your arms.
Make sure that, your head and back should be straight, and the best thing about this exercise is that you’re your motion will always be consistent.
(4-5 Sets) (12-15 Reps) (1 – 1 ½ Min Rest)
07. Barbell Overhead Press
This exercise is very good for your shoulder and most of your body; it does improve your strength and mass builder, you just need a barbell to do this shoulder workouts.
You can do it while standing, to start this shoulder workout; you can put your feet at shoulder width, and tight your core. Your elbows are forming a 90 degree angle when you hold a barbell on your shoulder. Push the weight upward (overhead) and hold there for few seconds, and back to the same position.
Make sure that, your head and back should be straight and tight. And also take the weight as you can control.
(3-4Sets) (12-13 Reps) (45 Sec Rest)
08. Standing Barbell Shrugs
This exercise is good for your shoulder and your neck; it would give the tension for your shoulder and neck. Keep this exercise in your overall routine.
To do this shoulder workouts you just need a barbell, keep your feet at shoulder width, and bring the barbell to the waist level; and lift your shoulder up and hold there for few seconds and release them in a normal position.
Make sure that, you back and head should be straight because it will give a more tension to your shoulder and neck.
(3-4 Sets) (15-18 Reps) (30 Sec Rest)
09. Reverse Pec deck fly
This exercise is very important to targeting the posterior delt; to do these shoulder workouts you should need pec deck machine.
To start this workout, you can position the seat so the handles of this machine are at shoulder level on each side. Hold the handles and push inward, hold there for few seconds and back to the starting position.
Make sure that, your core and back should be straight, and tighten your torso.
(3-4 Sets) (13-15 Reps) (30 Sec Rest)
10. One-Arm Cable Lateral Raise
This exercise is very important to targeting the middle deltoid, and gives the more tension to your shoulder.
To start this workout, you should stand sideways of cable machine, put your feet shoulder- width apart. Raise the cable using the shoulder and arms and take them fast to shoulder level, hold there for a few seconds and come back slowly to the starting position, and you can do it for both hands.
Make sure that, your abs tight and your shoulder bit back, your head and core should be straight.
(3-4 Sets) (13-15 Reps) (40 Sec Rest)
QNA on Shoulder Workouts
How Many Shoulders Exercises a Week?
I personally recommended that you can do the shoulders exercises one to two times per week. You can start with light to moderate weights, and build up intensity and duration. This will help you to avoid injury.
Should I Lift Heavy for Shoulders?
You can lift the weight that your able to do that, and also follow lighter weight and higher reps training. Make sure that for heavy lifting, stick to the 5 to 7 reps and most of the chest and back exercises will also work for your shoulders. So, make sure not to go overdo it.
Here have 10 best shoulder workouts for you and start doing it in gym. Be careful while doing it in gym and read the instruction carefully and avoid the injury and risk. Take your own time, do it with healthier and you will be fit for long run.
If you have any queries and suggestions leave them below in comment box, thanks for reading.
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