The largest muscle group of your upper extremities is the deltoids, which make up your shoulders. This group, which is responsible for the roundness of the shoulders, is made up of three different sections: anterior, middle and posterior. Your shoulder is the prime mover of your upper extremities. It can be worked with specific exercises. Perform two to three sets of eight to 12 repetitions of upper extremity shoulder exercises on three nonconsecutive days a week.
Seated Front Press
The seated front press works the bulk of your shoulders. Sit with your back straight and hold a barbell with an overhand grip. Begin with your elbows bent and the bar resting across your upper chest. Stabilize your core and press the bar overhead by extending your arms. Slowly lower the bar to the starting position. A narrow grip on the bar isolates your anterior deltoids and the upper portion of your chest. A wide grip targets the anterior and middle deltoids.
Low-Pulley Lateral Raises
The low-pulley shoulder exercise mainly develops the middle deltoids, but by varying the working angles of the exercise, you can also work the posterior and anterior fibers. Stand with your left side next to a low-pulley machine with your legs shoulder-width apart. Hold the handle of the pulley with your right hand and begin with your arm next to your body. Brace your core muscles, then lift your right arm to horizontal by pulling the cord across your body. Pause at the top of the movement, then slowly lower your arm to the starting position. Complete the desired number of repetitions, then repeat the exercise with your left arm.
Upright Rows
This upper extremity exercise mainly uses the deltoid, trapezius and biceps. Upright rows develop a large upper body when performed with challenging weights. Stand with your legs slightly apart and your back straight. Load a barbell with an appropriate amount of weight, then grasp it with an overhand grip slightly wider than your shoulders. Begin with your arms extended and the bar resting against the front of your thighs. Contract your abdominal muscles and pull the barbell up along your body to your chin, keeping your elbows as high as possible. Carefully lower the bar back to the starting position.
Lying Rear Deltoid Raises
Rear deltoid raises work the shoulder group, accenting the work of the posterior deltoids. Lie on your right side on a flat exercise bench, supporting your upper body with your right arm. Hold a dumbbell in your left hand and extend your arm to the front. Begin with the weight at bench level. Then, keeping your arm straight, lift the weight toward the ceiling. Keep your torso stable throughout the movement, using only your shoulder muscles to produce the movement. Lower the weight to the initial position. Complete the desired repetitions, then switch sides and repeat the exercise with your right arm.
References
- "Strength Training Anatomy, Second Edition"; Frederic Delavier; 2006
- ShapeFit: One Arm Lying Rear Deltoid Raises
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