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Weight Training Fitness: Shoulders

Updated on September 21, 2009

Gym Work-Out for Shoulders

 

The shoulders have three main areas involved with them.  They are primarily used to push things away from you.  The main exercises for the shoulders are the shoulder press, the lateral raise, the front raise, the reverse lateral raise, and the barbell shrug. 

The Shoulder Press

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The Overhead Press start positionThe Overhead Press ending position
The Overhead Press start position
The Overhead Press start position
The Overhead Press ending position
The Overhead Press ending position

 

The Shoulder Press

The shoulder press is done with a barbell.  You sit on a seat in front of a barbell that is behind your head.  The action of the exercise is to lift the bar off the stand and slowly lower the bar to just behind your head.  Press the weight back up to complete the first repetition.  Perform ten repetitions, rest for one minute, and then complete two more sets.  The alternative to a barbell shoulder press is a dumbbell shoulder press.  You can also do an alternating dumbbell shoulder press.

The Lateral Raise

The lateral dumbbell raise is done with a low amount of weight.  Hold a light dumbbell at your sides, stand with your feet a little more than shoulder width apart.  Lift the weight straight out to your sides, then lower the weight.  This is the one repetition, complete ten repetitions then rest for one minute.  Complete two more sets.  Remember to control the weight instead of letting the weight control you.

Click thumbnail to view full-size
The Lateral Raise start positionThe Lateral Raise up position
The Lateral Raise start position
The Lateral Raise start position
The Lateral Raise up position
The Lateral Raise up position

Front Raise

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The Forward Raise starting positionThe Forward Raise up position
The Forward Raise starting position
The Forward Raise starting position
The Forward Raise up position
The Forward Raise up position

 

The Front Raise

The front raise is done the same way as the lateral raise except this time you’ll be lifting the weight in front of you.  Once more grab a manageable weight and stand with your feet a little more than shoulder width apart.  Hold the weight with your hands so when you lift the weight it is like your knuckles are pointing forward.  Once you bring the weight back down that completes one repetition.  Perform ten repetitions, rest for one minute, and then complete two more sets.

The Reverse Lateral Raise

The reverse lateral raise is pretty much a mix between the lateral raise and a shrug.  Instead of starting with the weight dangling at your sides the weights are together in front of you.  Put the weights together like you’re showing someone, elbows bent, and you are leaning over.  Move the weights apart out to your sides keeping your elbows and upper arms parallel to the ground.  Your hands should end in an overhand grip with the weights about as high as your ears.  When you lower the weights back down that completes one repetition.  Do ten repetitions, rest for one minute, and then perform two more sets.

Click thumbnail to view full-size
The Reverse Lateral raise starting positionThe Reverse Lateral raise up position
The Reverse Lateral raise starting position
The Reverse Lateral raise starting position
The Reverse Lateral raise up position
The Reverse Lateral raise up position
Click thumbnail to view full-size
The Shrug start positionThe Shrug up position
The Shrug start position
The Shrug start position
The Shrug up position
The Shrug up position

The Barbell Shrug

The Barbell Shrug

The Barbell shrug is a great exercise but it isn’t for the shoulders. I added it in this hub because every time I workout my shoulders I also perform three sets of the barbell shrug. The barbell shrug works the trapezoid muscle. To perform this exercise place a barbell on a squat machine and load it with about three plates (three forty five pound weights each side). Grasp the bar in an overhand grip and lift it off the support. Simply shrug your shoulders then lower. The idea is to think about shrugging your shoulders to your ears. Perform ten repetitions, rest for one minute, and then perform two more sets. If you find yourself having a difficult time holding onto the bar, grab the bar in overhand and underhand grip. This exercise can also be done with dumbbells or a smith machine.

Hubchallenge number 12

Hubchallenge number 12
Hubchallenge number 12

Authors Note

 

There are many other exercises that can be done to work the shoulder muscles; this list of exercises is to form a foundation on which to build on.  If you find yourself unsure of how to properly perform an exercise, each gym offers a personal trainer that has been trained and is knowledgeable on all exercises.  Use the services that the gyms offer.  Before starting any exercise routine get a physical done by a medical doctor if you are over the age of thirty.

 

Copyright 2009 by Wesley Cox

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    • Lgali profile image

      Lgali 

      9 years ago

      another good hub thanks

    • shamelabboush profile image

      shamelabboush 

      9 years ago

      I will stay tuned, I need that excercise! thanks sir.

    • wesleycox profile imageAUTHOR

      wesleycox 

      9 years ago from Back in Texas, at least until August 2012

      Keep on working and that belly will melt away before you know it. Also I will be publishing an abdominal workout hub very soon, so stay tuned. Thanks for stopping by.

    • shamelabboush profile image

      shamelabboush 

      9 years ago

      I am going ythru your fitness hubs today hehehe.... Very nice. It just gives me a push... So excited. I already have a belly now :)

    • wesleycox profile imageAUTHOR

      wesleycox 

      9 years ago from Back in Texas, at least until August 2012

      Thank you Helen, I appreciate your comments. I hope that this series of articles can at least influence 1 person out of 100 to get into the gym and get fit. Or get fit outside of the gym, either way I dream of a day when everyone is healthy.

    • Helen Cater profile image

      Helen Cater 

      9 years ago from UK

      You will have us all fit in no time.

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