Shoulder Exercises

Shoulders are important because they help frame your body. Here are some basic shoulder exercises for a good shoulder routine. There are more, but they are a variation or modification of these exercises. Here are some dumbbells or you can use the rubber version


1. Military or shoulder press. This can be a machine or free weights. Sit in a bench with a back, that looks like a chair. Hold the weights close to your ears and press up slightly in front of you. Squeeze the weights together at the top. Lower back down to your ears.

2. Upright rows. Use a plate, cable, or bar (preferably a preacher bar). With your hands a couple of inches apart raise up to your chin staying close to your body. Your elbows should be pointed outwards to each side. Lower weight and repeat.

3.) Shoulder raises. Stand with your feet slightly more than shoulder width apart. Hold a light to medium dumbbell in each hand. This is a althernating exercise.Keeping your arms slightly bent raise the weight until you are parallel with the floor. This can done by raising in front or on your sides.

4.) Shrugs. Hold moderately heavy weights in each hand. Stand with your feet shoulder width apart. Keep your arms slightly bent and raise your shoulders toward your ears. Hold for 2 seconds and then release back down.

5.) Lateral raises. Hold light to medium weights in each hand. Sit on the very edge of the bench and lean forward. Keep your arms slightly bent holding the weights under your legs facing each other. Raise the weights until your arms are parallel to the floor as you squeeze your shoulder blades together.