No doubt toned, and open shoulders can make you bold and attractive. You’ll find dozens of full exercise to keep your shoulders growing, but nobody knows which one is best for them. Bigger shoulders give the stunning and bold appearance of upper arms and a smaller waist.
If you are looking for the best exercise for shoulders, then you are at the right place! Give a read to this post to know about the simple and efficient shoulder workout routines.
The given exercises will help correct your posture, muscle building, strengthen your shoulders, and reduce shoulder pain. So, before you start the shoulder workout, you ought to track your body weight using a simple weight loss calculator.
With your current body weight, you come to know how to exercise choice and order, weight/rep targets. Visit calculator-online.net to get an efficient weight-loss planner or weight calculator.
Well, read on to know about the simple and best shoulders exercise to strengthen your upper body!
Best Shoulder Exercises to Strengthening & Toning Your Upper Body:
Before starting these shoulder exercises, you have to spend a maximum of 10 to 15 minutes to warm up your muscle.
How to Warm-Up Your Muscle:
- Neck circles – You have to complete 1 set of 10 reps
- Neck tilts – Complete 1 set of 10 reps
- Arm circles – Complete 1 set of 10 reps
- Elbow circles – Complete 1 set of 10 reps
- Shoulder rotations – Complete 1 set of 10 reps
- Waist rotations – Complete 1 set of 10 reps
- Ankle rotations – Complete 1 set of 10 reps
- Jumping jacks – Complete 1 set of 20 reps
- Spot jogging – Do this at least for 2-3 minutes
- Standing alternating foot taps – Compete for 1 set of 10 reps
- Arm stretch
- Leg stretch
Dumbbell Front Raises:
What You Have to Do:
- First of all, you have to grab a dumbbell in each hand
- Then, you ought to stand straight
- Then, you have to place your hands by your side, legs hip-width apart, and palms on the front of thighs and facing them, it is the initial position
- Once done, then you ought to keep your hands straight and raise them. And, when they are at your shoulder level, then you have to pause
- Finally, you have to lower your arms back to the starting position
Sets And Reps:
- You have to complete 2 sets of 12 reps
Reverse Fly:
What You Have to Do:
- First, you have to hold a dumbbell in each hand
- Then, you ought to place your legs close to each other
- Then, slightly bend your knees forward at 45 degrees – Keep your knees bend and place both hands in front of thighs, it is an initial position
- Then, you ought to lift arms to your side
- Then, pause for a while and again bring them back to the initial position
Sets And Reps:
- You have to complete 3 sets of 12 reps
Lateral Raises:
What You Have to Do:
- First, you ought to hold a dumbbell in each hand, and then you have to stand straight with your feet shoulder-width apart, shoulders rolled back, and chest out
- Then, there is a need to bend your elbow slightly and keep both hands by your side. It is your starting position
- Then, you ought to raise your arms until they become at the shoulder level
- Finally, you have to pause for a while and get arms down to the starting position
Sets And Reps:
- You have to complete 3 sets of 12 reps
Bent Arm Lateral Raises:
What You Have to Do:
- First, get dumbbell and Start by holding them in each hand
- Then, there is a need to stand straight, remains your feet shoulder-width, both hands by your side, palms facing inward, shoulders rolled back, and chest out
- Then, you ought to bend your forearms are at a range of motion of 90 degrees with your upper arms, and your palms are facing each other. Then, you ought to slightly bend your knees to support your back; it is your starting position
- Then, exhale and remains your elbows locked, then you have to lift your arms until they are at shoulder level
- Then, pause for a while, inhale and then get your arms back to the starting position
Sets And Reps:
- You have to complete 2 sets of 15 reps
Pec Deck Butterfly:
What You Have to Do:
- Take a dumbbell and Hold them in each hand and stand straight
- Then, you have to lift the dumbbells, bend your elbows in such way that your upper arms become parallel to the ground, and forearms are an upright row and at 90 degrees with your upper arms
- For instance, you have to engage your abs and bring elbows close in front of your face
- Finally, push them back to the initial position
Sets And Reps:
- You have to complete 3 sets of 15 reps
Seated Bent-Over Rear Delt Raise:
What You Have to Do:
- First of all, sit on a flat bench and hold a dumbbell in each hand
- Then, you have to keep your feet together and bend your upper body. It makes your chest near your knees
- Then, you ought to place your hand behind your calves, palms facing each other. Make sure your neck in line with your spine, it is your starting position
- After that, exhale, and there is a need to lift the dumbbells straight to your sides until your arms are parallel to the ground. And, keep your elbows slightly bent
- Finally, pause for a moment, inhale and slightly lower the dumbbell back to your starting position
Sets And Reps:
- You have to complete 3 sets of 12 reps
Dumbbell Upright Rows:
What You Have to Do:
- You have to lift a dumbbell in each hand, and stand straight with feet hip-width apart, chest out, shoulder rolled back, and palms facing your thighs, it is your starting position
- Then, you ought to draw the dumbbells up to chest level, to do so you have to flex your elbows. And, make sure they are near your chest. You should keep your elbows away from the body, upper arms at shoulder height, palms facing inward, and wrists lower than your elbows
- Finally, slightly lower the weight to the starting position
Sets And Reps:
- You have to complete 3 sets of 12 reps
Pike Push-Up:
What You Have to Do:
- First, you have to get into the plank position, and instantly push your hips up towards the sky, seems like that you are in the Downward Dog Pose
- Once done, then you have to slightly bend your elbows, and try to touch your head to the ground and press up
Sets And Reps:
- You ought to complete 3 sets of 10 reps
The Final Thoughts:
According to optimistic studies, you should have to do a few shoulder exercises regularly to strengthen your upper body, and even shoulder workout add an X-factor to your personality. Get your weight loss planner and consult your trainer before starting the above exercises. Good Luck!
