Your shoulders are one of the most complex and mobile joints in your body. Classed as a synovial ball and socket joint, the shoulders are capable of nine specific movements that can be combined in any number of ways to produce very complex movement patterns. Well conditioned shoulders can add a lot to your physique and well as functioning better and being less resistant to injury, aches and pains. Performing strength training exercises with free weights is one way to strengthen, firm, build or tone your shoulders.
Side Lateral Raises
Side lateral raises develop your medial deltoids or side shoulder muscles. When well developed, this muscle can add width to your upper body and make your waist look narrower by comparison. Because this is an isolation exercise that utilizes long levers, use low to moderate weights to get the most benefit. Stand with your feet together and a dumbbell in each hand by your sides. Turn your palms inward. With your elbows slightly bent but rigid, lift your arms out to the side and up to shoulder-level. Hold this position for a second and then lower your arms back down slowly. Perform multiple sets of eight to 12 repetitions.
Barbell Push Press
This exercise is an effective mass builder for the shoulders. It allows you to use heavier than normal weights, which increases the amount of tension developed within your muscles. Push presses also develop strength and are typically performed using a weight that limits you to six to 10 repetitions. Stand with your feet shoulder-width apart and grasp a barbell with a slightly wider than shoulder-width grip, just below chin-height. Bend your knees slightly and descend into a quarter-squat position. Extend your legs powerfully and use this momentum to drive the barbell up and overhead to arms' length. Pause for a second and then, under control, lower the barbell back down. Continue for the desired number of repetitions.
Reverse Flyes
Reverse flyes target your posterior or rear shoulder muscles. These muscles are important for shoulder health and posture. By ensuring that you work your all of the parts of your shoulders, you ensure your shoulder joints are balanced which makes them more stable and more resistant to injury. Sit on the end of an exercise bench with a dumbbell in each hand. Lean forward so that your chest is resting on your thighs and your arms are hanging down toward the floor. From this position, raise your arms outward and up to shoulder-level. When viewed from the rear, your arms should form a T shape with your body. Lower your arms back toward the floor and then repeat. This is an isolation exercise that utilizes long levers and is best suited to light to moderate weights lifted in the eight-to-12 repetition range.
Cuban Press
This unusually named exercise works all of your shoulder muscles in a single movement. Grasp a barbell with an overhand slightly wider than shoulder-width grip. Stand with your feet hip-width apart and the barbell in front of your thighs. Bend your arms and pull the barbell up the front of your body to your lower chest. From this position, rotate your arms forwards and raise the barbell to your forehead --- make sure your upper arms remain approximately parallel to the floor. Next, press the barbell up and overhead to arms' length. Lower the barbell back to the start by reversing the movement. This is a complex but effective exercise that is best performed using light to moderate weights.
References
- "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout"; Pat Manocchia; 2009
- "Bodybuilding Anatomy"; Nick Evans, M.D; 2006
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
- "Designing Resistance Training Programs"; Steven J. Fleck and William J. Kraemer; 2003
