Best Exercises for Shoulder Strength
Strong shoulders play an important part in overall upper body strength and athletic performance. That’s why I’m showcasing some great, simple shoulder exercises you can do at home or the gym. There are plenty of shoulder exercises out there, but here are some essential exercises you should know that train all sides of your deltoids – front, side, and back – for a complete shoulder workout.
Dumbbell Shoulder press:
Stand with feet shoulder width apart and a dumbbell in each hand. Lift the dumbbells so they’re at your shoulders with palms facing forward. Engage your core and press the dumbbells up so that your arms are straight. Lower the dumbbells back towards the shoulders.
Front Raise:
Hold a pair of dumbbells in front of the body with palms facing down towards the legs. With control, lift the dumbbells to shoulder height with straight arms. Bring them down with control, back to the start.
Lateral Raise:
Start with a pair of dumbbells hanging by your sides, with palms facing in towards the dumbbells. This is similar to the front raise, but you’ll raise the dumbbells out to the sides, stopping when your hands are at shoulder height.
Upright Row:
Stand with a pair of dumbbells in front of the body with palms facing in towards your legs. Pull the elbows up towards the ceiling, keeping the dumbbells close to the body. Lower the dumbbells with control.
Reverse Fly:
Hold a pair of dumbbells at your sides. Start to lean forward, keeping your back flat and spine neutral. Let your arms hang towards the floor, so that the arms are under the shoulders. Arms should be mostly straight, with only a slight bend in the elbow. Squeeze your shoulder blades together and lift the dumbbells out to the sides, stopping at shoulder height. Bring the hands down with control back to the start.
Rear Delt Row:
Holding a pair of dumbbells, lean forward into a hinge position, keeping spine neutral and core on. Let your arms hang so that the dumbbells are underneath the line of your shoulders. Pull the elbows up and out, making a 90 degree angle in the elbows. Lower with control.
IMPORTANT NOTE: With each of these moves, it is important to keep good posture, brace your core, and not use momentum throughout each movement.
What are some of your favorite ways to train the shoulders?