Put your shoulder into it

The shoulder joint contains a variety of muscles - the three main shoulder muscles are the front (anterior), middle (medial) and rear (posterior) deltoids. These shoulder muscles help bend, extend, rotate and move the arm away from the body.

Due to the vast array of movement that the shoulder muscles perform, its worth performing a complete section of different shoulder muscle exercises to maintain all-round strength and good postural alignment.



To establish both good technique, read the guidelines for correct weight and look at our gym workout section, and our general training advice.

As with all exercise, time should be taken to warm-up the muscles and stretch prior and after your routine.

With such simple equipment such as a pair of dumbbells, you can perform so many different exercises that will help strengthen and tone the muscles of the shoulder joint.

Its important to remember when choosing the correct weight to use for your exercise, especially with dumbbells, that the further you take the weight away from your bodies midline, the heavier it will feel.

Aim to start with lighter weights, increasing the number of repetitions you can perform before increasing the weights.

Always make sure that all locking collars are fully clasped on the weigths, especially if using them to lift overhead.

Here are some simple yet effective shoulder workouts anyone can do:

1. CUBAN PRESS:

The cuban press shoulder exercise, strengthens the external rotation of your rotator cuff, and increases your anterior deltoids. It can be performed either standing or seated, or for best results, rest your back and elbows against a solid wall.

You will not need to use a heavy weight in order to get the benefits from this exercise, the key is maintaining a strict technique.

Commence the exercise with your arms bent to 90 degrees, having your elbows at shoulder height, palms facing behind you. Smoothly lift the weights by rotating your shoulders, so that your forearms become parallel to the floor, palms facing downwards.

Keeping your arm position fixed, continue the rotation with your arms, so that your forearms are now vertical, hands in line with your ears, whilst maintaining a 90 degree bend in your arms.

Hold in the upper phase for 2 - 3 seconds and then repeat for desired amount of reps, taking care to keep your head up throughout the movement.

Because of the fixed motion, this exercise will cause a massive build up of lactic acid within your shoulder muscles, as such it's worth stretching between sets and also worth giving yourself a little longer with your rest, compared to normal shoulder exercises.

2. BARBELL SHOULDER PRESS

Sit comfortably, ideally on a incline bench to give your back support, placing your feet firmly on the floor, to help push your back into the bench.

Smoothly lift the barbell weight vertically, taking the weight directly above your shoulders with your arms straight, keeping your back straight. Lower down under control and repeat for desired amount of reps.



You may decide to lift the barbell slightly out to your front, in order to also work your chest muscles, however avoid this method if unconditioned to weight lifting, as it will place stress on the lower back.

Avoid arching the spine, or driving up with your legs at the start of your lift, focus on the muscles you want to work, the shoulders.

Always make sure that any locking collars are securely tightened.

3. STAG PUSH-UPS

Using a marker, such as a line or broom handle, will give good indication of your hand position.

Keep your hands facing forward with one wrist slightly forward and the other slightly back from your shoulders. Adopt a suitable press-up position dependant upon your fitness level - full ? or box position.

Lower yourself down towards the floor in a smooth controlled manner, ideally 2 inches away from the floor, allowing your elbows to follow a natural route away from your body.

Arching of the spine and forcing your bottom into the air should be avoided.