The shoulder is the most unstable and the most movable joint in the body, which makes shoulder workouts essential. The ligaments, tendons, and muscles around the shoulder should be strong enough to keep it stable, strong, flexible, coordinated and able to handle stress. Attend your shoulder workout at hundreds of premium gyms and fitness centers in your city with a single FITPASS membership.
Top 5 Shoulder Exercises
Standing Dumbbell Press
Generally considered to be better than the seated press, the standing dumbbell press strengthens the core, which improves your body’s balance. It is one of the best shoulder exercises for the development of the deltoid muscle when performed will full range motion.
Place your feet at shoulder-width and hold a dumbbell in each hand. Keep your elbows bent at a right angle as you raise the dumbbells on your sides to eye level. Engage your core and extend your elbows to push the dumbbells up together. Pause briefly and slowly return to the starting position. Do 10 reps.
Pull-ups are great for your back generally and performing this variation will give you a strong and well-defined back.
Take an exercise band and wrap one of its ends around the pull-up set-up. Press the band down by putting one foot into it so that both the legs are straight. Grab the pull-up bar keeping your hands slightly wider than shoulder-width and go into a dead hang. Engage your back muscles as you pull up so that your chest is right in line with the bar. Hold the position for a count and lower back down to the dead hang. Do 8 reps.
Plank (with lateral arm raise)
The plank is a great exercise for the body. Some of its variations work as the best shoulder workout for men and women. Assume an extended plank position with your wrists directly below and in line with your shoulders. Your feet should be placed a little wider than hip-width; keep your hips still. Raise your right arm to shoulder height and lower it back. Repeat with another arm. Remember to engage your core and keep your shoulder blades down through every repetition. Do 10 reps (both arms raised once makes one rep).
Lateral Raise (with kettlebell)
Using kettlebells instead of dumbbells makes lateral raises a much more efficient exercise; it challenges the shoulder stabilizers and forearms. Hold a kettlebell in each hand on your sides keeping the elbows slightly bent and wrists locked. Lift your arms until they are parallel to the ground; the kettlebells should be up and out to the side. Engage your deltoids to get the best out of this shoulder exercise. Turn your thumbs downward at the peak to target the side deltoids. Pause for a second or two and lower back to the starting position. Do 10 reps.
The push-up is a great exercise for your entire body but the plyometric (jumping) push-up is great for the shoulders. It increases movement within the same range of motion by adding power and speed. Assume the push-up position with your hands on the top of a bench, a little wider than shoulder-width. Perform the push-up, pause for a second and then push up back so that your hands come off the bench for a second. Go back to the starting position and repeat 8-10 times.