Because the shoulder is one of the more mobile joints in the human body, it is one of the most prone to injury. Care should be taken to strengthen the muscles that support it -- namely, the deltoids and the rotator cuff. In addition to improving function, well-developed shoulder muscles also improve the aesthetics of your body -- wide shoulders give the appearance of a narrower waist. When working out, choose weights heavy enough that you can lift only 12 to 15 repetitions before tiring.
Shoulder Press
The shoulder press is a compound movement that targets the anterior deltoids while it works the lateral deltoids, triceps, and trapezius muscles. Grab a barbell in an overhanded grip that is slightly wider apart than your shoulders and hold it near your upper chest, with your elbows tucked against your sides. This is the starting position. Exhale and press the bar up toward the ceiling until your arms are extended but not locked. Pause briefly, then inhale as you slowly lower the bar back to the starting position. This completes one repetition. Do two sets of 12 to 15 repetitions.
Lateral Raise
The dumbbell lateral raise is an isolation movement that targets the lateral deltoids. Synergist muscles used are the anterior deltoids and the trapezius. Hold the dumbbells in front of your thighs with your elbows slightly bent and your palms facing each other. Bend your hips and knees slightly and keep your feet hip-width apart. This is your starting position. Exhale and raise the weights up until your elbows are at shoulder height. Make sure your elbows are always level with or above your wrists during this move. Pause, then inhale as you slowly lower the weights to the starting position to complete one repetition. Do two sets of 12 to 15 repetitions.
Rear Delt Row
The rear delt row is a compound move that targets the posterior deltoids while it also works the lateral delts, trapezius, biceps and other stabilizing muscles. Make sure you keep your upper arm perpendicular to your torso to ensure your delts are used rather than your back muscles. Bend your knees slightly and bend over a barbell on the floor. Let the bar hang in front of your shins as you keep your back straight, almost horizontal to the floor, and have your hands in a wide overhanded grip. This is your starting position. With your upper arms perpendicular to your torso, exhale and pull the barbell up toward your chest, until your upper arms are just past horizontal. Pause, then inhale as you lower the bar back to the starting position to complete one repetition. Do two sets of 12 to 15 repetitions.
Dumbbell Arnold Press
This compound movement targets the anterior deltoids and also works the small muscles of the rotator cuff, lateral deltoids and triceps. Sit at the edge of a weight bench and hold the dumbbells in front of your shoulders with your palms facing your shoulders. Your elbows should be directly under your wrists. This is the starting position. Bring your elbows out to your sides while you keep your forearms parallel to the floor. In the same fluid move, raise your arms as you press the weights up toward the ceiling until your arms are straight but not locked. Your palms should be facing forward at the top of this movement. Pause, then inhale and slowly return your arms to the starting position to complete one repetition. Do two sets of 12 to 15 repetitions.
References
- American College of Sports Medicine Resources for the Personal Trainer, 2007
- "Bodybuilding Anatomy"; Nick Evans; 2007
- "Strength Training Anatomy"; Frederic Delavier; 2006
- National Institute of Arthritis and Musculoskeletal and Skin Diseases: Shoulder Problems
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