TOP 3 SHOULDER EXERCISES (BY FITNESS EXPERT “GURU MANN”)

Top 3 Shoulder Exercises
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Top 3 Shoulder Exercises

Top 3 Shoulder Exercises
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The Shoulder muscle basically is a group of Deltoids and Rotator Cuff muscles. Deltoids also known as Delts. The shoulder anatomy includes the Anterior Delts, Lateral Delts, Posterior Delts and four Rotator Cuffs. Delts are the major muscle group of our shoulder.These are Top 3 Shoulder Exercises for big & round shoulders.

 

Functions :-

The main function of the shoulder muscle is shoulder flexion, shoulder abduction and shoulder extension, etc. These muscles help us in all shoulder movements.

Anterior Delts :-

Top 3 Shoulder Exercises
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In front of our shoulders the Anterior Delts are located. The Anterior Delts is attached with Chest muscles and its main function is shoulder flexion, which is used by raising your arms up to the front and overhead.

 

Lateral Delts :-

Top 3 Shoulder Exercises
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The Lateral Delts is located on the outside of our shoulders. If this muscle is highly developed, these gives you broad look and also ‘ capped’ Shoulder look.

The main function of the Lateral Delts is shoulder abduction. These muscle helps you to raise your upper arms upwards at your sides.

 

Posterior Delts :-

Top 3 Shoulder Exercises
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These muscle is located on the back of our shoulders and its main function is shoulder extension and these muscles help you to pull your upper arms backwards and bring your shoulder blades together.

 

Rotator Cuffs :-

Top 3 Shoulder Exercises
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In our shoulder, there are four Rotator Cuffs. This muscle is less known shoulder muscle. This muscle is less visible than Delts, but these muscles is equally important.

The Rotator Cuffs is a complex structure of shoulder muscle and located near the shoulder blades and socket joint and it is the combination of four individual muscles and their tendons.

These Rotator Cuff also includes Infraspinatus, Subscapularis and Teres Minor.

 

Exercises :-

  • Barbell Shoulder Press
Top 3 Shoulder Exercises
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Top 3 Shoulder Exercises
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Type –  Strength

Main Muscle Worked –  Anterior Delts and Sec. Lateral Delts ( Shoulders )

Equipment –  Barbell

Level –  Intermediate

Rating –  8.8 (Excellent)

 

How To Do :-

This exercise can be done in two positions, standing and seated :-

  1. For standing position, stand straight near the squat rack. Position the barbell at a height of your shoulder level and grab the barbell with pronated grip ( Palms facing forward ), at shoulder width.

Or

  1. For seated position, sit on a back supported bench under the smith machine. Position the barbell at a height of your shoulder level and grab the bar with pronated grip ( Palms facing down ), at your shoulder width.
  2. Lift the bar up over your head and lock your arms. This will be your starting position.
  3. Lower the down slowly until the bar touches your upper chest. Inhale while performing this portion and stretch your anterior delts.
  4. Lift the bar back to the stating position as you exhale.
  5. Repeat for the recommended amount of reps.

Alternate Exercises :-

a)  Dumbbell Shoulder Press                                                                9 ( Excellent )

b)  Smith Machine Barbell Press                                                          8.4 ( Excellent )

 

  • Dumbbell Side Raise / Dumbbell Lateral Raise
Top 3 Shoulder Exercises
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Type –  Strength

Main Muscle Worked –  Lateral Delts ( Shoulders )

Equipment –  Dumbbell

Level –  Beginner

Rating –  8.8 (Excellent)

 

How To Do :-

  1. Stand straight, hold a pair of dumbbells at your sides. Slightly bent your elbows. This will be your starting position.
  2. Raise the dumbbells laterally, raising the dumbbells to your shoulder height.
  3. Slowly down the dumbbell to the starting position, avoid any swinging and cheating.
  4. Repeat for the recommended amount of reps.

Alternate Exercises :-

a)  Machine Side Raise / Machine Lateral Raise                              8.9 ( Excellent )

 

  • Dumbbell Rear Delts Fly / Reverse Fly
Top 3 Shoulder Exercises
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Type –  Strength

Main Muscle Worked –  Rear Delts ( Shoulders )

Equipment –  Dumbbell

Level –  Intermediate

Rating –  9.2 (Excellent)

 

How To Do :-

  1. To begin this exercise, sit on a bench and bend your back with chest and stomach pressing against your thighs. Hold the dumbbell in both hands with neutral grip ( Palms facing each other ) and keep your dumbbells on side. This will be your stating position.
  2. Slightly bend your elbows, move the dumbbells away from each other ( to the side ) like lateral raise as you exhale and try to squeeze your shoulder blades together. The arms should be parallel to the floor.
  3. Contract and slowly down the dumbbell back to the starting position as you inhale.
  4. Repeat for the recommended amount of reps.

Alternate Exercises :-

a)  Rear Delts Machine Fly                                                          9.2 ( Excellent )

b)  Bent Over Dumbbell Rear Delts Fly                                     9 ( Excellent )

 

  • For Fast Twitch Muscle Fiber,Mass and Size Gain, Strength                                         6 – 10 Reps
  • For Slow Twitch Muscle Fiber, Fat Loss, Cutting, Definition and Endurance        12 – 16/18 Reps

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