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Shoulders and Arms

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Before doing any exercise please read below

A system is only as strong as its weakest link.  In the shoulders the weakest link is the stabilization system, the rotator cuff.

If you think your have a rotator cuff injury the you should probably avoid ths shoulders workout and focus on stretches and rotator cuff exercises.

Shoulder strengthening exercises make up a large part of the best shoulder workout.

If you want to get a complete shoulder workout you should include isolation exercises for all motions the shoulder complex is capable of.

Arms/Shoulder Exercises  |  Frequently Asked Questions
 

Shoulder Exercises

Shoulder Exercises

Look through a variety of exercises designed to strengthen your shoulders...
 

Shoulders

Shoulders

There are three areas of your shoulder: the anterior (front) deltoid, the lateral (side) deltoid, and the posterior (rear) deltoid. While this is all one muscle, it is possible to target specific areas with different exercises. The front deltoid is responsible for flexing and rotating the arm inward. The side deltoid's function is to move the arm away from the body (abduction). The rear deltoid extends the arm and rotates the arm outward.

Overhead Presses
Overhead presses work the major muscles of the shoulder, with a focus on the middle deltoid and tricep.  To do a basic overhead press, stand (or sit) holding weights with elbows bent and hands at eye level.  Push weight over head without arching the back and lower back to start.

Front, Side, Rear Raises
Front, side and rear raises target each part of of the shoulders as well as the upper back.  When doing shoulder raises, only lift the weight up to shoulder level.  When doing rear flies,  lead with the side of the hand and imagine you're making a smiley face as you lift the arms up.

Rotations/Upright Rows
Shoulder rotations work the rotator cuff and usually require smaller range of motion and light weight to avoid injury.  Upright rows work the middle deltoid as well as the upper back and bicep muscles.  If you have shoulder problems, you may want to avoid these exercises.