A great shoulder routine can give the appearance of a narrower waist and increase bone mass to prevent osteoporosis in the surrounding bones. The deltoid muscle on each shoulder has three heads: anterior, medial and posterior. Peter Sorace, an ACSM-registered clinical exercise physiologist, writes that a consistent program of progressive overload exercises at a specific site, with proper diet, may decrease or even stop bone loss as you age.
The shoulder exercises described here use equipment normally found in a gym and can be done alone. Beginners do two sets of 12 to 15 repetitions, working toward four sets. Every fourth week, increase weights to complete sets of six to 12 reps and sets of three to six reps.
Dumbbell Shoulder Press
This is a great overall shoulder exercise to do when you have limited time. Suck your navel toward your spine, breathing normally while you perform these shoulder exercises.
Sit at the edge of a bench with an eight-pound dumbbell in each hand. Exhale to press the dumbbells overhead without locking your elbows. The dumbbells should touch directly above your head. Inhale while lowering the dumbbells to ear level. Repeat.
Bent-over Dumbbell Flyes
Dumbbell flyes are excellent for working the posterior deltoid heads, or back of your shoulders. Be sure to make your mind-muscle connection when doing this exercise as it is easy for the larger back muscles to take over.
Grab a five-pound dumbbell in each hand and sit at the short end of a flat bench. Lean forward until your chest rests on your thighs. Rotate at your shoulder joints to bring your arms beside your legs, palms facing each other. Lift your elbows to just above your shoulders, forming a 100- to 110-degree angle at your elbows. Straighten your arms as you lower the dumbbells to the starting position.
One-Arm Cable Lateral Raises
Cable machines are great at applying resistance throughout the movement. This is a perfect exercise to work the sides of your shoulders.
Place your left shoulder adjacent to a cable pulley, your feet under the cable handle. Pick up the handle with your right hand while holding the pulley bar with your left hand. Lean sideways toward the right. Keep your right arm straight with a slight bend in your elbow, and pull the cable across the front of your body to shoulder height. Lower the handle back down until your arm touches your rib cage. Repeat.
Additional Shoulder Exercises
There are many other shoulder exercises you can do. Add these exercises to vary your shoulder routine, working your deltoid muscles in as many angles as possible: upright barbell rows, barbell shoulder presses, dumbbell front raises and isometric front plate holds.
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