Strong shoulders make you look good in a T-shirt, and will also boost your bench press and other exercises as well. The shoulder has the highest range of motion of any joint in the body, so a serious network of muscle is required to move the arm in all of its positions. Make sure your shoulder muscles are strong by using exercises specifically designed for this area of the body.
Shoulder Press
Sit on a padded seat and position a barbell at chest level. Grab the bar palms facing out slightly wider than shoulder width. Unrack the bar and push it upwards staying in line with your chest. Raise the bar until your arms are fully extended, return to the starting position and repeat. This exercise can also be done with dumbbells, exercise bands and a number of machines.
Side Raise
Stand up straight holding dumbbells at your sides and with your palms facing in. Raise your arms upwards and out at your sides, stopping at shoulder level. Pause, then slowly return to your starting position. This exercise can be performed with low cable pulleys and exercise bands as well.
Front Raise
Stand up straight with your arms hanging naturally and with dumbbells in each hand, palms facing in. Keep your elbows straight as you raise your arms directly in front of your body, pausing at shoulder height. Slowly return to your starting position and repeat. This can also be performed with a barbell.
Arnold Press
Stand or sit holding two dumbbells in front of your shoulders and with your palms facing your body, elbows under wrists. Start your upward movement by bringing your elbows out to your sides, raising them upwards while rotating your shoulders and extending your elbows until your arms are overhead and straight. The dumbbells themselves should rotate in the process. Slowly return to the starting position using the opposite pattern, pause and repeat. This exercise was innovated by Arnold Schwarzenegger.
Upright Row
Stand up straight and hold a barbell with your arms hanging naturally and with an overhand grip, hands at shoulder width. Lift the bar straight up, raising your elbows and moving them out to the side. Keep the bar close to your body as you lift the bar up near your chin. Pause, slowly lower the bar back to the starting position and repeat. This exercise can be performed with dumbbells, cables and exercise bands.
Cable Rear Delt Row
Sit or stand facing a rope attachment connected to a cable pulley. Grab the rope with both hands and straighten your back. With your elbows out to the sides, pull the cable toward your upper chest and just below your neck until your elbows are slightly behind your back. Pause, then slowly return to your starting position and repeat.
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