The shoulders are one of the muscle groups that are usually worked to a lesser extent than others (chest, arm, etc.). However, a correct strengthening and development of the shoulders will have a multitude of benefits in terms of health and aesthetics.
In this article we will explain this muscle group in more detail and explain some exercises to develop the shoulders that will allow for their proper development.
understanding the shoulder
The shoulder is a complex joint structure that connects the clavicle, sternum, scapula, and humerus. However, although it wouldn't be entirely accurate, in this article we will refer to the shoulder when we are talking about the deltoid muscle.
Due to improper training or poor posture, the shoulders, along with the knees, are among the joints most frequently injured by gym-goers . Therefore, we emphasize the importance of establishing a proper training plan and ensuring correct exercise form to prevent injuries. You can find more information about shoulder exercises at the gym to ensure a safe and effective workout.
shoulder parts
The shoulder is divided into three portions or parts:
- Previous.
- Side.
- Later.
As we explained in this article on triceps exercises , it's not possible to isolate different parts of the shoulder , but depending on the exercise and angle of movement, we can target specific areas more effectively. Consider including dumbbell shoulder exercises for more balanced development.
shoulder exercises
Next, we will mention some shoulder exercises proposed on our YouTube channel by Javier Menéndez.
Seated Dumbbell Shoulder Press
Working with dumbbells is one of the most effective methods for muscle hypertrophy, as it allows for a greater range of motion and greater progression compared to specific machines.
This exercise allows us to activate the anterior and lateral portions of the shoulder more effectively , although all three will be engaged. We will perform the exercise seated to avoid swaying and strain on the back. Remember to establish a suitable training plan to strengthen your shoulders effectively.
An important point is to always keep your abdomen contracted to avoid arching and swaying.
https://www.youtube.com/watch?v=zCXHncs54FA
Alternating Seated Dumbbell Shoulder Press
This exercise is similar to the previous one. However, in this case, we will hold one side while the other side performs the repetition , and vice versa. This exercise will allow for greater awareness of the movement , as we focus only on one side.
https://www.youtube.com/watch?v=05p4Bb5XOJU
front shoulder raises
This exercise will allow us to emphasize the work on the anterior deltoid . To perform it, we must be careful with swinging motions and maintain proper back posture. You can find more information on what can complement this movement.
Although the video explains how to do it with a prone grip of the dumbbells, it could also be done with a neutral grip (vertical dumbbells).
It is important to emphasize the need to establish a proper training plan to prevent muscle imbalance between the anterior and posterior deltoids , which could lead to anterior shoulder displacement.
https://www.youtube.com/watch?v=FcdnwVHKdSU
Lateral shoulder raises
The lateral deltoid is one of the least involved parts of the body with other chest or back exercises. Furthermore, the anterior portion is already involved with other chest or triceps exercises. Therefore, working the lateral portion more than the anterior portion will give us a better-looking shoulder.
This lateral raise exercise is one of the classic and best exercises to emphasize the lateral portion of the deltoid.
To perform this exercise, as with front raises, you'll need to be careful to avoid swaying or arching your back. Place your hands at your sides and raise yourself until your elbows are aligned with your shoulders (raising yourself higher will engage your trapezius muscles more). You can include this exercise in your routine for more balanced development of your trapezius muscles.
https://www.youtube.com/watch?v=OlQM_eN2usk
