With summer creeping up on us pretty quick, and we all want to make sure we get the best beach body possible (despite all the BBQ’s and summer celebrations). We all tend to neglect our shoulders when striving for this goal. However, In my opinion, I think shoulders are the most important muscles to compliment your fitness levels.
Why? Take a look at the pictures below. What stands out to you?
I don’t know about you, but I’m thinking shoulders for daaaayyyssss!
So I will introduce you to my top 5 Shoulder Exercise to build your strength, and put that final touch onto your physique!
- Prone (lying) Y T W L’s
- Step 1: With a pair of light dumbells, lie on your stomach on an incline bench
- Step 2: Begin with the “Y”, this is done by raising your arms up in a Y shape with the weights perpendicular to the ground. Lower the weight backs down.
- Step 3: Next, perform the “T” by raising both dumbbells out to the sides with palms facing behind you. Lower the weights back down.
- Step 4: Next, perform the “W” by raising your elbows up so that fists are pointed at the ground and your shoulder blades are contracted.
- Step 5: Finally, perform the “L” by raising your elbows up as you would for the “W” movement, but then raise the weights to the side so that you form an L shape, with your arms parallel to the ground. Lower the weights back down.
- Repeat 8-10 times, for 3 sets.
2. Lateral raise
- Step 1: Begin standing upright with dumbbells in each hand
- Step 2: Keeping your shoulders set in a good posture and keeping your arms straight, slowly raise the dumbbells out to the sides to 90 Degrees.
- Step 3: Slowly lower the dumbbells to your sides.
- Repeat 8-12 times, 3 sets
3. Face-Pulls
- Step 1: Begin standing upright with bands in each hand, and arms reaching forward and straight
- Step 2: Brace your shoulders, and pull the rope/band to the top of your nose, separating your hands on either side of your head, and keeping elbows at a 90 degree angle
- Step 3: Slowly straighten your arms.
- Repeat 8-12 times, 3 sets
4. Rear-Deltoid Raise
- Step 1: Sit on the edge of a bench, and lean forward until your torso is parallel with the ground
- Step 2: Begin with your arms hanging straight down at your sides (perpendicular to the ground) with dumbbells in hand
- Step 3: Slowly raise your arms to the sides, with your elbows straight, until your arms are parallel with the ground/ perpendicular to your body
- Step 4: Slowly lower back to the starting position
- Repeat 8-12 times, 3 sets
5. Upright Rows
- Step 1: Begin standing straight up with an upright posture
- Step 2: Start by holding a barbell in your hands, with your hands close together in the centre of the bar, and your arms straight in front of you
- Step 3: Ensuring your elbows bend out to the sides and flare out, slowly raise the barbell to chest height
- Step 4: Slowly lower back to the starting position
- Repeat 8-12 times, 3 sets
**Note I did not add in Military Press or Overhead press. This is because this is an advanced exercise and if done incorrectly, or overused, it can lead to problems such as tendinopathy.
KMS Health 