Shoulders[deltoids] Workout
Deltoids are involved in functional movements that strengthen the upper body. They also play a large roll in athletic performance. Your deltoids can be seen from all angles since they surround your shoulder on the front, side, and rear. Wide shoulders are visible regardless of what you wear and they will help increase the appearance having the V-shape, large shoulders that taper down to a small waist.
1.Barbell Shoulder Press
Main Muscle Worked: Shoulders
Other Muscles: Chest, Triceps
Equipment: Barbell
Mechanics Type: Compound
execution:
Hold a barbell with slightly wider than shoulder width overhand grip from rack. Place the bar close to your upper chest. Push the bar upward until arms are extended overhead. Return to starting point then repeat.
2.Dumbbell Shoulder Press
Main Muscle Worked
Other Muscles: Triceps
Equipment: Dumbbell
Mechanics Type: Compound
execution:
Hold a dumbbell in each hand and sit on a bench with back support. Keep your feet firmly on the floor about hip-width apart. Bend your elbows and raise your upper arms to shoulder height till the dumbbells reach the ear level. Keep your back straight and abs contracted. Push the dumbbells up and in until they almost touch over your head, then lower the dumbbells back to ear level.
3.Front Dumbbell Raise
Main Muscle Worked: Shoulders
Equipment: Dumbbell
Mechanics Type: Isolation
execution:
Grab two dumbbells keeping a straight torso and the dumbbells on front of your thighs at arms length with the palms facing your thighs. Lift the left dumbbell to the front with a slight bend on the elbow and your palms always facing down. Go up until you arm is almost parallel to the floor. Exhale and pause for a second at the top of the motion. Inhale then lower the dumbbell back down slowly to the starting position, then lift the right dumbbell.
4.Dumbbell Lateral Raise
Main Muscle Worked: Shoulders
Equipment: Dumbbell
Mechanics Type: Isolation
execution:
Holding dumbbells, stand slightly bent at the hips. Your knees should also be slightly bent. Your back should be straight, and your arms hanging down, elbows slightly bent. Keeping your arms locked, slowly raise the dumbbells out to the sides until elbows are level with your shoulders.
5.Arnold Dumbbell Press
Main Muscle Worked: Shoulders
Other Muscles: Triceps
Equipment: Dumbbell
Mechanics Type: Compound
execution:
Grab two dumbbells and position then in front of shoulders, with palms facing your body and elbows under wrists. Bring the elbows out to sides. Raise your elbows outward while pressing dumbbells overhead until the arms are straight. Then lower to the front of the shoulders in opposite pattern and repeat.
6.Upright Barbell Row
Main Muscle Worked: Shoulders
Other Muscles: Traps
Equipment: Barbell
Mechanics Type: Compound
execution:
Start by standing with your feet approximately shoulder width apart upright barbell row. Hold the bar with shoulder width or slightly narrower overhand grip. Pull bar to the chin with elbows leading. Let the wrists flex as the bar rises. On the top of the motion the elbows should be higher than the wrists and the shoulders. Slowly return the barbell to the starting position.
