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The shoulders (deltoids) are an important part of our ability to execute upper-body techniques and they are, very much, susceptible to injury if proper form is not used when training them. Your deltoids are comprised of your 3 separate muscles which requires a good variety of shoulder exercises to work the shoulders thoroughly.
Shoulder Dumbbell Presses
This exercise can be done on a bench or a chair. A chair allows a measure
of lower back support and keeps the body from leaning back. This allows the
stress to be focused on your deltoid muscles. Leaning back tends to shift load to your
upper pectorals and takes some of the "heat" off of your shoulders.
Keep the weight manageable and bring the dumbbells directly in front of your
upper chest with your palms facing you. Press the weight up while twisting your wrists
so your palms end up facing away from you. Do not lock your elbows out at the top.
Lateral Dumbbell Raises
Excellent exercise for the deltoids. Begin by sitting with your back straight and
the dumbbells hanging to your sides. Keeping the elbows slightly bent and your back vertical,
raise each dumbbell simultaneously to each side until you reach parallel to the floor.
At the very end of the movement, slightly tilt the dumbell forward as if you are pouring
water from a pitcher. Bring the weight down slowly and repeat.
Front Dumbbell Raises
Works the front deltoid region and resembles a side lateral raise except the weight is raised straight ahead instead of to the side. Alternate hands when doing this exercise and raise the dumbbell until you reach parallel to the floor.Rear Dumbbell Raises
This exercise works the rear deltoids (the back of your shoulders). When doing this exercise, bend forward at the waist and rest your sternum on your thighs and keep your chin up and back straight. Now, keeping your arms slightly bent, raise the weight away from the floor until your arms reach parallel to the floor. This exercise can also be done by lying stomach-down on an inclined bench.Back to Fitness Main Page
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