The perception of shoulders is much like that of biceps. If they stand out, they are intimidating. It is also easy to overwork the shoulder muscles. The best time to exercise the shoulders is after a chest or back workout, when they are partially exhausted. Technique is important, so there is limited risk of injury.
Shoulder Press
The shoulder press can be done with barbells, dumbbells or a machine. The machine is typically called the military or shoulder press. Dumbbells are more commonly used for this exercise. To prepare for this exercise, position dumbbells on each shoulder with the elbows below the wrists. The angle of the elbow should never break a 90-degree angle. This keeps from over straining the shoulder and elbow. Press the dumbbells until the arms are fully extended overhead. Lower to a 90-degree angle, and repeat. For heavier dumbbells, ask for assistance on preparation.
Front Raise
The front raise focuses on the front deltoids. Again, dumbbells are a popular choice. Grasp the dumbbells in both hands. Position the dumbbells on the upper thigh while your feet are shoulder-width apart, and knees are slightly bent. Elbows should be kept straight or slightly bent for comfort. Raise dumbbells out in front until the arms are almost parallel to the floor, close to eye level. Lower and repeat. Try not to bounce, because this eliminates isolation. The same exercise can be used with a cable machine or barbell.
Lateral Raises
Lateral raises focus on the side deltoids. Grasp dumbbells on the side of the thighs. Elbows are slightly bent. Raise arms vertical out to the side until elbows are shoulder height, and the body is making the letter T. Lower and repeat. A modification to this exercise is the bent-over lat raise. The execution is the same, but the body is bent over where the torso is almost parallel to the floor.
Arnold Press
The Arnold press, as imagined, gets its name from Arnold Schwarzenegger. The Arnold press is similar to the shoulder press, with one exception. The motion is still pressing straight up, with the arms straight. When lowering the dumbbells, rotate the arms, palms facing in, as the dumbbells almost touch the upper chest. Rotate the arms, palms facing out, as the motion to press up, is executed.
Standing Cross Row
This is one of the most difficult shoulder exercises, and the recommended use is with a cable machine. Grasp the cables opposite of each arm. Your left hand grabs the right cable. Your right hand grabs the left cable. Step back until cables are angled back 30 to 45 degrees. Keep your arms straight to keep from using the triceps for reinforcement. Position both elbows at the height of your shoulders, one over the other. Pull both cable attachments by moving arms straight out to the sides where they belong. Keep upper arms horizontal, perpendicular to your trunk. Return and repeat.
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