Your shoulders are important for both aesthetics and function. Strong, well-developed shoulders are often the first physical characteristic people notice when you are wearing a sleeveless top. There are a wide variety of exercises you can choose from in your quest to develop good shoulders, but these are among the very best.
Barbell Shoulder Press
Hold a barbell using an overhand grip with your hands just outside shoulder level. Your elbows should be directly below your hands and the bar in front of your shoulders. Press the bar directly overhead until your arms are just short of locking out. Lower the bar back to the starting position and repeat. This exercise can be performed seated or standing.
Dumbbell Shoulder Press
Either seated or standing, raise two dumbbells to shoulder level with your hands facing forwards. Keep your elbows below your hands and push the dumbbells up over your head. Stop just short of full elbow extension. Slowly lower the weights back to the starting position and repeat.
Dumbbell Side Lateral Raise
Stand with your feet hip-width apart. Hold a dumbbell in each hand with your arms by your sides. Turn your wrists so your palms are facing your thighs. Keeping your elbows slightly bent but rigid, raise sideways until your hands are level with your shoulders. Slowly lower your arms back to the starting position and repeat.
Cuban Press
Stand with your feet shoulder-width apart and holding a barbell in an overhand grip with your hands just outside shoulder-width apart. Bend your arms and pull the bar up your body until your elbows are bent to 90 degrees and your upper arms are parallel to the ground. At this point, externally rotate your arms so that the bar moves up toward your head. Press the barbell above your head stopping just short of full elbow extension. Reverse the movement to lower the bar back to the starting position and repeat.
Cable Side Lateral Raises
Stand with your left side close to a low cable pulley and hold the pulley handle in your right hand, the cable running in front of your body. Keeping your elbow slightly bent but rigid, raise your arm out sideways and up to shoulder level. Slowly lower back down to the starting position and repeat before changing sides.
Handstand Push-ups
Place your hands 12 inches away from the base of a sturdy wall and kick up into a handstand. Keeping your feet against the wall, bend your arms and slowly lower your body down until your head lightly touches the floor. Extend your arms to push back up into extension.
Upright Rows
Stand with your feet shoulder-width apart and grasp a barbell with an overhand grip and your hands six inches apart. Keeping your torso upright, pull the barbell up the front of your body until it is beneath your chin. Your elbows should be above the level of your hands. Lower the bar back to the starting position and repeat.
Reverse Flies
Lie on your front on an exercise bench and hold a dumbbell in each hand. Allow your arms to hang directly down from your shoulders. Keeping your chest on the bench and your elbows slightly bent but rigid, lift your arms backward to form a T shape when viewed from above. Slowly lower your arms back to the starting position and repeat.
L Flies
Lie on your left side and hold a dumbbell in your right hand. Tuck your elbow into your side and bend your elbow to 90 degrees. Without bending your elbow, lower the dumbbell toward the floor. From this position, externally rotate your upper arm to raise the dumbbell up toward the ceiling. Lower the dumbbell back toward the floor to repeat before rolling over and changing arms.
Face Pulls
Stand to face an adjustable pulley and attach a rope handle at head-level. Hold one end of the rope handle in each hand. Starting with your arms fully extended, keep your elbows up and pull your hands in to either side of your face. Slowly return to the starting position and repeat.
References
- "Encyclopedia of Bodybuilding: The Complete A-Z Book on Muscle Building"; Robert Kennedy; 2008
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
- "Designing Resistance Training Programs"; Steven Fleck and William Kraemer; 2003
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