SHOULDERS


1.Arnold Dumbbell Press

While doing this workout, keep in mind that your palms are inward after bringing them down. At the same time, you have to hold the position of the hands like an overhead press while moving. Do not lift too much weight while doing it initially, because doing so may hurt your shoulder.

4 sets of 15,12,10,8 reps with weight according to your capacity.

 

2.Dumbbell Shoulder Press

This exercise standing dumbbell is similar to a shoulder press, all you have to do is use the seat and sit on it and press the shoulder. For support you can use the ticking bench, in which you will also get support from behind the shoulder and you will be able to do a heavy lift.

4 sets of 15,12,10,8 reps with weight according to your capacity.

 

3.Barbell Military Shoulder Press

It is considered a good workout for the shoulder. It is also considered a hypertrophy movement for the upper chest and triceps. Also known as overhead press or simply barbell shoulder press. It creates more tension on the front deltoids muscles. While doing this, keep in mind that the barbell has to be held in such a way that your Chin (Chin) is touching it when the barbell comes down, and then after stopping for half a second, you can then move it up.

4 sets of 15,12,10,8 reps with weight according to your capacity.

 

4.Dumbbell Side Raise

It is considered the best exercise for the shoulder. There may be some difficulty in doing it in the beginning, but believe me, from the day you learn how to do it properly, you will understand that no one can stop you from making a heavy shoulder. It is difficult to learn how to move your elbow forward.

How to do it: To do this you first use a light weight dumbbell, because if you are beginner, then you will need to learn the right way to do it right now.

4 sets of 15,12,10,8 reps with weight according to your capacity.

 

5.Front Dumbbell Raise

With this exercise, your shoulders get a shape and they become strong. With this, you have to turn your hands to the front, which creates tension on your anterior deltoids.

It can also be done with barbell or cable handles, but is more effective than dumbbells, which not only gives you strength but also helps with balance.

How to do this: According to the position shown in the photo, you have to hold the dumbbell forward and then you have to raise your one hand up and keep the other straight down. Then do the same with the other hand. Just remember not to use more weight dumbbells, because if your posture is not right then these exercises will not make any sense.

 

Apart from this, there are a lot of exercises for the shoulder like,

6.Barbell Upright Row

 

7.Smith Machine Shoulder Press

 

8.Side Cable Raise

 

9.Dumbbell Bent-Over Raise

 

10.Barbell Military Press Behind Neck

11.Rear Delt Machine Flyes

12.Upright cable row

 

13.Bent Over Low-Pulley Side Lateral

 

14.Front cable raise

 

Read More : Shoulder press is the best exercise to get bigger and wider shoulders, Do you know what is the right form of shoulder press?