Key Shoulder Exercises

Here are some effective exercises to target different parts of your shoulders:

1.Overhead Press

• Press the Barbell: Keeping your core engaged and your back straight, press the barbell vertically overhead.
• Full Range of Motion: Continue pressing until your arms are fully extended.
• Controlled Descent: Slowly lower the barbell back to your shoulders in a controlled manner.

2.Lateral Raises

• Raise Your Arms: Keeping your elbows slightly bent, raise your arms out to the sides until they are parallel to the floor.
• Pause at the Top: Hold the position for a brief moment, squeezing your shoulder muscles.
• Controlled Descent: Slowly lower your arms back to the starting position.

3.Front Raise

• Raise the Dumbbells: Keeping your elbows slightly bent, raise the dumbbells in front of you until they are parallel to the floor.
• Pause at the Top: Hold the position for a brief moment, squeezing your shoulder muscles
• Controlled Descent: Slowly lower the dumbbells back to the starting position.

4.Reverse Flyes

• Raise Your Arms: Keeping your elbows slightly bent, raise your arms out to the sides until they are parallel to the floor.
• Squeeze Your Shoulder Blades: As you raise your arms, squeeze your shoulder blades together.
• Controlled Descent: Slowly lower your arms back to the starting position.

5.Face Pulls

• Pull the Rope: Pull the rope towards your face, keeping your elbows high and out to the sides.
• Squeeze Your Shoulder Blades: As you pull, squeeze your shoulder blades together.
• Controlled Descent: Slowly return to the starting position, extending your arms fully.

Sets and Reps

• Overhead Press: 3 sets of 8-12 reps
• Lateral Raises: 3 sets of 10-15 reps
• Front Raises: 3 sets of 10-15 reps
• Reverse Flyes: 3 sets of 10-15 reps
• Face Pulls: 3 sets of 10-15 reps