Seated Shoulder Exercises

Shoulder exercises can be done from a seated or standing position. Doing them from a seated position helps isolate the main parts of the muscles--the trapezius, or traps, and the anterior, lateral and posterior deltoids, or delts. The deltoids are the muscles that give your shoulders roundness, and the traps are the muscles found on top of your shoulders.

Front Presses

Front presses work your delts and upper traps simultaneously. To perform them, sit on a workout chair while holding dumbbells above and slightly to the sides of your shoulders with your palms facing forward. In a smooth and steady motion, push the weights straight above you and toward each other. After stopping the dumbbells an inch apart, slowly lower them and repeat 10 to 12 times.

Shrugs

Shrugs isolate your traps and can be done with dumbbells. To do a shrug, sit on a workout chair or the end of a bench while holding the weights down at your sides with your palms facing in. While keeping your arms and back straight and your core tight, elevate your shoulders up toward your eyes and squeeze your traps for a full second. Slowly lower your shoulders and repeat 10 to 12 times.

Behind the Neck Press

Behind the neck presses work your anterior delts. Anterior means front side. Sitting on a workout chair, hold a barbell in front of your chest with a slightly wider than shoulder-width, overhand grip. In a steady motion, raise the bar straight above your head. Slowly lower it down behind your neck, push it up and repeat for a set of 10 to 12 reps. When doing this exercise, keep your core tight.

Lateral Raise

Lateral raises target the middle portion of the delts. Sit on a workout chair while holding dumbbells down at your sides with your palms facing in. Keeping a slight bend in your elbows, raise the weights up to your sides until your arms parallel the floor. Slowly lower them back down and repeat 10 to 12 times.

Bent-Over Raise

Bent-over raises isolate the rear or posterior delts. To execute them, sit on a chair while holding dumbbells in your hands. After placing your feet hip-width apart, lean forward until your chest is right above your thighs. Your arms should be hanging down the outsides of your thighs at this point and your palms should be facing each other. In a steady motion, raise your arms up to your sides until they parallel the floor. Slowly lower them down and repeat.