18 Best Shoulder Workouts of All Time (2019)


As we know swimming is good for developing shoulders. So, if swimming is good for developing shoulders, arms and legs, why we have not developed any shoulders, arms and legs ?

Specific motion of a specific joint through a specific range at a specific speed in a specific direction through specific input of specific stimuli to obtain a specific muscle response or specific facilitation of a specific tissue dependent upon the specific tissue involved in a specific injury to achieve specific physical performance requirements and goals with specific fiber muscle recruitment fueled by a specific muscle energy system.

This is for all the peoples who claim that we don’t have time or equipment to exercise. Sorry, but you will never use that excuse again. I mean to say no money, no equipment, no time, allergic to morning. Read this book Shoulder exercises bible, it will change your think ability.

I have 18 Shoulder exercises that will bring you a magnificient shoulders, it will take your days but I am sure that you will get result. Because "Today is Hard, Tomorrow will be worse, But the day after the tomorrow will be Shine".

So, let's get started without any more conversation.


1

Seated Barbell overhead Press

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  • Sets: 3

  • Reps: 8

  • Rest: 60 secs

  • Sit up straight on a bench, holding a barbell at chest height with a pronated (overhead) grip.Your hands should be a little bit wider than your shoulder width apart.

2

Seated dumbbell overhead press

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  • Sets: 3

  • Reps: 8

  • Rest: 60 secs

  • Hold a pair of dumbbells, situp straight on a bench or chair, preferably one that support your back. Raise the dumbbell one at time to each side, and hold them at shoulder height with your palms facing forward.

3

Seated Elbows in dumbbells

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  • Sets: 3

  • Reps: 8

  • Rest: 60 secs

  • Holding a dumbbell in your each hand, sit on a bench or a chair and place the dumbbell on your knees.

  • Kick the dumbbells up and your knees, once at a time, and position them in a front of your shoulder, with your elbows tucked into your body. Your elbows should be directly below your wrists and your palms should be facing each other.

4

Double cable front raise



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  • Sets: 3

  • Reps: 8

  • Rest: 60 secs

  • Attach stirrups (handles) to two low cable pulleys.

  • Grasp one stirrup in your each hand and stand Midway between the two pulleys.

  • Step forward untill the cables are pulled taut and your arms are left a little behind you.

5

Cable one arm lateral raise



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  • Sets: 3

  • Reps: 8

  • Rest: 60 secs

  • Stand sideways in a front of low cable pulley, holding the stirrup in the hand farthest from the machine.

  • Place your free hand on your hip for support.

  • Bend forward a little at the hips.

6

Alternating dumbbell front raise

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  • Sets: 3

  • Reps: 8

  • Rest: 60 secs

  • Stand holding a dumbbell in each hand, with your elbows slightly bent and the dumbbell resting on the front of your thighs.

7

Arnold press

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  • Sets: 3

  • Reps: 8

  • Rest: 60 secs

  • Sit on a chair or a bench, preferably one with a back support, with a dumbbell on each knee.

  • Kick the dumbbells up one at a time and position them in a front of your shoulders, with your palms facing you and your elbows close to your body.

8

Dumbbell one arm overhead press

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  • Sets: 3

  • Reps: 8

  • Rest: 60 secs

  • Stand upright with your feet shoulder width apart.

  • Stretch your arms in front of you at shoulder height with one arm overlap the other in the shape of the letter "X" and then spread them apart.

  • Switch arms and repeat the exercise.

9

Cable external shoulder rotation

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  • Sets: 3

  • Reps: 8

  • Rest: 60 secs

  • Stand with your side to an elbow-height pulley, holding the stirrup with your far arm.

  • Lock your elbow by your side and position your forearm across your belly. Your arm should be bent at the angle of 90-degree.

10

Supine cable reverse fly



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  • Sets: 3

  • Reps: 8

  • Rest: 60 secs

  • Position a flat bench between two high pulleys.

  • Lie supine (on your back) holding the pulleys’ stirrups (handles). The stirrup from the right pulley should be in your left hand and the stirrup from the left pulley should be in your right hand. The cables should be crossed and pulled taut.

11

Smith machine seated overhead



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  • Sets: 3

  • Reps: 8

  • Rest: 60 secs

  • Under the bar, place a chair in the Smith machine.

  • At the same height, set the Smith machine bar so that your head will be after you sit into position.

  • Secure the safety pins of the Smith machine so that the bar cannot drop low and hurt you.

  • Sit in position, plant your feet flat on the floor, and grasp the bar with a pronated (overhand) grip that is a little wider than shoulder width.

  • Rotate the bar to unlatch it from the rail.

12

Seated bent over lateral raise

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  • Sets: 3

  • Reps: 8

  • Rest: 60 secs

  • Holding a pair of dumbbells, sit on the end of a bench.

  • Until your torso is close to horizontal, lean forward and allow your arms to hang down by your feet.

  • Your palms should be facing each other.

13

Plate front raise

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  • Sets: 3

  • Reps: 8

  • Rest: 60 secs

  • Holding a weight plate in front of your thighs with both hands and stand up straight. Your hands should be at the three and nine o’clock positions.

14

Seated dumbbell lateral raise

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  • Sets: 3

  • Reps: 8

  • Rest: 60 secs

  • Holding a dumbbell in each hand, sit on the end of a bench or on a chair.

  • Keeping your back straight, lean forward a little.

  • Let the dumbbells hang down by your sides, with your elbows slightly bent.

  • Externally rotate your shoulders a little so that your palms face a little forward instead of your thighs.

15

Cable one arm front raise



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  • Sets: 3

  • Reps: 8

  • Rest: 60 secs

  • To a low cable pulley, attach a stirrup (handle).

  • With one hand and step forward until the cable is pulled taut, grasp the stirrup and your arm is left by your side and a little behind you.

  • For balance, stagger your feet. The foot in front and should be the one that is opposite to your working arm.

16

Seated dumbbell front raise

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  • Sets: 3

  • Reps: 8

  • Rest: 60 secs

  • Holding a dumbbell in each hand, sit on a chair or bench and allow the dumbbells to hang straight down by your sides.

17

Seated elbows in alternating

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  • Sets: 3

  • Reps: 8

  • Rest: 60 secs

  • Sit on a chair or bench and place one dumbbell on each knee.

  • Kick the dumbbells up with your knees, one at a time, and position them in front of your shoulders, with your elbows tucked into your body. Your elbows should be directly below your wrists and your palms should be facing each other (i.e. parallel or neutral grip).

18

Behind the neck barbell overhead

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  • Sets: 3

  • Reps: 8

  • Rest: 60 secs

  • SLift the barbell over your head resting it on your shoulders behind your neck and bend your arms.

  • TWith your hands placed approximately 5 to 6 inches to the side of your shoulder for better stability and support and grip for this exercise is wider.

  • You need to tilt your body slightly forward so you don't bang the bar against the back of your head, when lifting and your arms have a more limited range of motion.

  • Start with low weight to determine your strength before moving on to larger and heavier weights or behind-the-neck press places additional strain on the rotator cuff muscles of the shoulder joint.

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