Top 5 Shoulder Exercises for Stronger and Broader Shoulders
Introduction
Strong and broad shoulders not only add to your physical appearance but also aid in performing daily activities such as lifting, pushing, and pulling. A well-rounded shoulder workout can do wonders, not just for aesthetics but also for functional strength. In this article, we will explore the Top 5 shoulder exercises that can help you achieve stronger and broader shoulders.
Shoulder Anatomy
Before we delve into the exercises, it’s essential to understand the shoulder’s anatomy. The shoulder comprises three bones- Clavicle (collarbone), Scapula (shoulder blade), and Humerus (upper arm bone). The shoulder joint is a ball-and-socket joint formed by the head of the humerus and the shallow socket of the scapula. The rotator cuff muscles- supraspinatus, infraspinatus, teres minor, and subscapularis- help stabilize the shoulder and elevate and rotate the arm.
Top 5 Shoulder Exercises
1. Military Press
The Military press is a classic exercise that targets the deltoids, triceps, and upper chest. Sit on a bench with a barbell at shoulder height. Grip the bar at slightly wider than shoulder-width distance. Lift the bar over your head until your arms are fully extended. Lower the bar back to shoulder height under control. Perform 3 sets of 10-12 repetitions.
2. Arnold Press
The Arnold press is a shoulder exercise named after Arnold Schwarzenegger. Start with dumbbells at shoulder height, palms facing the body, and elbows bent. Rotate the dumbbells externally and press them overhead. Bring the dumbbells back to the starting position, rotate them internally, and lower them back to shoulder height. Perform 3 sets of 10-12 repetitions.
3. Dumbbell lateral raises
Dumbbell lateral raises target the middle deltoids. Start with dumbbells at your sides, palms facing your body. Raise the dumbbells parallel to the ground, keeping the elbows slightly bent. Lower the dumbbells under control. Perform 3 sets of 10-12 repetitions.
4. Bent-over rear deltoid raises
Rear deltoid raises target the rear deltoids. Bend over at the waist with dumbbells at your sides, palms facing the body. Raise the dumbbells to shoulder height, keeping your elbows slightly bent. Lower the dumbbells under control. Perform 3 sets of 10-12 repetitions.
5. Face pulls
Face pulls primarily target the rear deltoids and rotator cuff muscles. Attach a rope to a pulley at about chest height. Grab the rope and pull it towards your face, keeping the elbows high. Squeeze your shoulder blades together and pause for a second before lowering the rope to the starting position. Perform 3 sets of 10-12 repetitions.
Conclusion
Having strong and broad shoulders not only enhances your appearance but also helps you perform day-to-day activities effectively. The Military Press, Arnold press, Dumbbell lateral raises, Bent-over rear deltoid raises, and Face pulls are the Top 5 shoulder exercises that can help you achieve stronger and broader shoulders. Incorporate these exercises into your routine and see the difference they make. Remember to start with light weights and gradually increase the resistance to avoid injury. Happy training!
