June 24, 2024, 11:02 am | Read time: 4 minutes
Shoulders often get overlooked during workouts, with focus typically on the biceps and triceps. Yet strong, defined shoulders are a real eye-catcher, especially in summer. How can you make progress here? By regularly performing the exercises shown in the video.
The shoulder muscle is about the size of a hand and covers the entire shoulder joint. It consists of three different parts: the anterior, medial, and posterior deltoid muscles. With the seven exercises demonstrated in the video, you can create an effective shoulder workout and achieve quick visual results. The exercises are performed using body weight, dumbbells, and resistance bands. You can adjust the weight to suit your needs. Beginners should be cautious with additional weight until the technique is mastered. Health benefit: Training your shoulders improves posture and reduces injury risk.
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Overview
1. Band Pull-Apart
This shoulder-strengthening exercise aims to improve posture and is excellent for warming up. All you need is a resistance band.
Here’s how: Extend both arms in front of your body and hold the resistance band with both hands, palms facing down. Now, move your arms to the side until the band touches your chest. Bring your hands back together to return to the starting position.
Two sets of 15 to 25 repetitions.
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2. Dumbbell Press
The classic among shoulder exercises. Take a dumbbell in each hand and hold them at shoulder height with palms facing forward. Stand with feet shoulder-width apart, knees slightly bent to initiate the movement. Press the dumbbells straight up over your head. Return to the starting position in a controlled manner.
It’s recommended to exhale during the press and engage your core muscles. This creates more stability throughout the body to avoid a hollow back over time.
Three sets of 6 to 8 repetitions.
3. Lateral Dumbbell Raise
Choose lighter dumbbells than for pressing. Stand hip-width apart and hold the dumbbells with palms facing your body. Engage your core to keep your upper body steady. Lift the dumbbells to the side with slightly bent elbows until your arms are parallel to the ground. Slowly and controlled, return to the starting position.
Three sets of 12 to 15 repetitions.
4. Bent-Over Lateral Raise with Dumbbells
This exercise variant primarily targets the posterior deltoid muscle of the shoulders. Be cautious with the weight until the technique is mastered.
Stand and bend your upper body forward at about a 45-degree angle with a straight back. Hold a dumbbell in each hand. Remain bent forward and lift your arms to the side to bring the dumbbells to shoulder height. Lower the weights back down to the starting position.
Three sets of 12 to 15 repetitions.
5. Swimmer
Now to the bodyweight exercises, meaning exercises using your own body weight. The swimmer primarily trains the shoulder’s range of motion, which is often underutilized due to prolonged sitting and staying in the same position for extended periods.
Lie on your stomach with arms extended, neck long. Lift both arms and upper body so that your chest no longer touches the ground. Now make circular movements with your extended arms behind your back and then bring the arms back together. Return to the starting position.
Three sets of 12 to 15 repetitions.
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6. Pike Press-up
This exercise is inspired by the shoulder press with dumbbells in the gym and simultaneously trains all three shoulder muscles.
Get into the downward-facing dog position. Press your hands firmly into the ground, lift your hips, and keep your head centered between your elbows, looking between your hands. The legs should be as straight as possible. If this is difficult, slightly bend the knees.
Now bend the elbows, lowering your head toward the ground as far as possible. The movement resembles a push-up. Just before touching the ground, push back to the starting position. The range of motion is quite short, but you’ll feel your shoulders after just a few repetitions.
Three sets of 12 repetitions.
7. Yoga Push-up
This movement resembles the Chaturanga movement in yoga, but only uses the front part of your deltoid muscle.
Start in a variation of the child’s pose, with knees and elbows hovering and not touching the ground. Slowly move your chest forward toward your hands and the ground. Before your chest touches the ground between your hands, push back and return to the starting position.
Three sets of 8 to 10 repetitions.
About the person: Sven Badtke is a personal trainer in Berlin. His coaching method aims to make healthy habits a part of life.