Shoulder exercises should be an integral part of any fitness routine as helping to build strength and improve shoulder flexibility in a variety of other exercises. And when exercising physically, broad shoulders are a key component of a V-shaped torso.
If you want to sculpt cannonball shoulders, you should look at these excellent exercises recommended by Jim Crossley, co-owner of F45 Kingston and Keith McNiven, founder of the personal training company Right Path Fitness. We have also added some of our favorites. There are shoulder exercises that are suitable for all levels of difficulty in the gym, from beginner's classics like the dumbbell press to advanced moves like the handstand.
Beginner Shoulder Exercises
"This is a good exercise to increase the strength and stability of the shoulder," says Crossley. "First choose a few light dumbbells. Hold it just above the shoulders with your palms facing forward. Raise your arms straight over your head.
"When you lift the dumbbells, do not move your back and especially your lower back. This movement can be performed standing or sitting on a bench with backrest.
Alternate front barbell with dumbbell
"Stand with a slight bend in your knees and hold a pair of dumbbells in front of your thighs Palm trees face you," says McNiven. "Lift the left dumbbell in front of you until your arm is slightly above the floor and bend your elbow slightly and palm down. Then bring the dumbbell under control back to the start. Repeat this with the right dumbbell. "
" Move to your body at a normal pressure position, raise your hips and keep your legs straight, "says Crossley. "Your body should have an inverted V-shape. Then apply pressure by bending your arms to move your head closer to the floor. "
" You can vary the level of difficulty and strain on your shoulders by moving your feet in or out, and you can do so with your feet up on a box to increase the difficulty.
A challenging body-focused shoulder exercise and a great way to build up the strength needed to perform a handstand press-up. "(See the advanced exercise if you dare.)
" Hold a barbell at the waist with an overhand grip and hands shoulder-width apart, "says Crossley. "Raise the bar at chin level by raising your arms so that your elbows are above the bar."
Dumbbell Shadow Boxing
. "Choose relatively light weights as you do many repetitions and keep them straight at shoulder height.
" Push a dumbbell forward, extend your arm completely, and turn the dumbbell to a horizontal position. Bring it If you push the other dumbbell forward and build up speed, you can add different shadow-boxing moves as you gain experience.
Dumbbell Cross Lift
"Hold a dumbbell in each hand at the waist, palms facing each other, and elbows slightly bent," say Crossley. "Lean a little from your hips forward and bend your knees slightly. Raise your arms until your elbows reach shoulder height. "
" Hold two dumbbells in front of your shoulders, elbows bent 90 degrees and palms facing chest, "says Crossley. "Move your elbows aside as you lift the dumbbells and turn your arms so you end the dumbbells up with your palms facing forward."
"The Arnold press acts on both the front and the shoulder."
"This is a classic shoulder exercise," says Crossly. "Start by holding a barbell with a handle in front of your neck. Press on the bar until your arms are fully extended. Do not allow your back to buckle when you push your head. "
Battle Rope Slam
" Battle Ropes work on both the shoulders and pecs, and are great for mobility and stamina, "says McNiven. "There are many exercises that you can try. A few good exercises for intermediate rope exercises are slams and uppercuts.
"Stand for slams with shoulder-width feet and knees slightly bent with a combat rope in each hand. At the same time, lift the ropes over your head and pop as hard as you can. Do this exercise for 60 seconds and then continue with another exercise, such as Battle Rope Overcuts [see below]. "
Battle Rope Overcut
" As the name implies, imitate an overcut blow while holding the combat ropes. Use the same position as slams. Uppercut on one side and then the other. Increase the speed during these 60 seconds. "If you need some technical advice, read our guide to using the impact bag in your gym.
Medicine Ball Slam
If possible, use a slam ball – a kind of medicine ball designed to absorb the landing impact so it does not bounce or roll off. Stand with the ball on the ground between your feet. Squat down and lift it up with both hands, then squeeze it explosively through your heels, lift the ball over your head, and stretch threefold – on your toes with outstretched arms to the ceiling. Now, the moment you've been waiting: Hit the ball with all your might right in front of your feet.
If you want to increase the cardio requirements of this movement, try to catch the medicine ball right after the slam – even a slam ball should have a little bounce.
Advanced Shoulder Exercises
"Start either in a wall-mounted handstand or with your feet up the wall in a handstand facing the wall," says Crossley. "Your body should be in a straight line and close to the wall, with your feet pointing up and your arms shoulder width apart. Bend your arms to lower your body to the ground, then push up to return to the starting position.
Pressing behind the neck
"This is the same as the overhead press, but your starting position is with the dumbbell behind the neck rather than the front, which makes it a more demanding exercise," says Crossley.
"This is an isometric grip that challenges shoulders and arms," says Crossley, holding a dumbbell in each hand, arms straight to the sides, palms facing the floor, keeping the position as long as possible
This composite exercise works wonders for your shoulders and supportive muscles, helping you to become a better lifter, using either dumbbells or a barbell to move, and dumbbells for more from your support muscles, so choose a lower weight than you normally would, but with a barbell you can get heavier, but beware: shoulders can easily hurt.
Spread your feet shoulder width apart and your toes light slightly. When using dumbbells, hold the dumbbells with the palms facing forward at the shoulders. For a barbell pressure screw, use an overhand grip to line the shoulders with your palms facing up. Squat down while the weight still rests on your shoulders. Then you explode upwards and push the weight over your head. Once your arms are straight and above your head, you have completed a repetition. The beginning of the next repetition begins when you start to lose weight. Do not pause – just squat down.