The shoulder is formed by; An oval joint and a cavity that allow you to perform multiple and different movements, but that does not give you great stability. The shoulder manages to remain stable, thanks to the rotator cuff, which is made up of different muscles and several tendons. Despite this, it is an area that usually suffers constant injuries, due to poor posture or bad movement, leading to the appearance of the famous tendiditis among others. Inside the arm is also the deltoid, which is a muscle of great dimension and volume, which is narrower in the lower part, towards the arm and wider in the upper part of the shoulder. The deltoid is formed by different fibers, such as the spinal, responsible for the external circular turns of the shoulder, the clavicular, responsible for the internal circular turns of the shoulder, and the acromial.
- The anterior deltoid: It is positioned in the front of the shoulder muscle, causes it to flex and turn the arm inward. You have to be careful with this muscle and the exercises that are performed on it, because an imbalance can be reached if you force excessively, causing injuries and postural difficulties.
- Middle Deltoid: it is located in the lateral part of the shoulder, and acts by kidnapping the arm. This muscle can be activated with shoulder abduction movements, such as lateral dumbbell exercises. When this part of the shoulder is worked, more width is achieved in the upper torso.
- Posterior deltoid: It is located in the back of the shoulder; its function is to expand and rotate the arm outwards. This muscle is activated with horizontal shoulder abduction exercises.
Shoulder exercises
It is important to always warm up with stretching prior to exercise, to avoid injuries or pain during exercise, it is also important to do a small stretch at the end of the routine.
Shoulder Press with hands looking at each other
Stand upright, elbows bent, while holding a dumbbell in each hand, in line with your shoulders, with your hands pointing to each other. Raise your arms, forming a vertical line, as straight as possible, until you feel some tension in your arms and elbows, hold them for a few seconds, and then lower them slowly. Try not to hunch your back when lifting weights.
You can repeat this exercise in 2 sets of 12 repetitions each.
Alternating Shoulder Press
Stand upright, with your elbows bent, while holding a dumbbell in each hand, in line with your shoulders. You must first raise one arm, and then the other, that is, alternate them, which does not coincide in time. You must keep your back straight, without displacing it, to avoid injuries. You can repeat it in 2 sets of 15 repetitions each arm.
Standing Shoulder Press
Stand up, with your elbows bent, while holding in each hand a dumbbell, in line with your shoulders, with your hands facing forward. You have to raise your arms straight, while extending your elbows, until you perceive that you have them somewhat loaded. Keep them up for a few seconds, and lower them slowly. You should try not to move your back, as it could cause pain after performing the exercise. You can repeat the exercise in 2 sets of 12 repetitions each.
Shoulder Press Sitting with hands facing straight ahead
On the shoulder press bench of the gym, sit, and hold in each hand a dumbbell, you should put them at a distance close to your shoulders, with your hands facing forward. Start the exercise, raising them as if you were making a vertical line, when you start to feel some tension in your elbows, get ready to lower them slowly. Make sure your back doesn’t shift when you’re lifting.
You can repeat the exercise in 3 sets of 10 repetitions each.
Shoulder Press with Backrest with hands looking at each other
Stand on top of a shoulder press bench, and rest your back on the back of the machine, put the dumbbells close to your shoulders, with your elbows bent and your wrists looking at each other. Raise both dumbbells at the same time in a straight line, go up and down them little by little. Try not to move or hunch your back, to avoid injury or overload. You can repeat the exercise in 2 sets of 12 repetitions each.
Sideways flights standing
Stand up, and take a dumbbell in each hand, in front of your hip, you must place your hands facing each other. Start by raising the dumbbells sideways, in the form of a cross, as if you were going to fly, when you see that your arms are equidistant from the ground, hold a few seconds, and lower them little by little. You can do 2 sets of 12 to 15 repetitions each.
Flights for Inclined Deltoids
Lower your body, and keep your knees somewhat bent, you should have your back as straight as possible during the exercise. Take with one hand a dumbbell, which you must put between the lateral thighs of your legs. Start by raising the dumbbell, until you get it equidistant with the ground, hold a few seconds and lower it slowly. You can repeat the exercise in 2 sets of 10 repetitions each.
Sideways, Sitting on a bench
Sit on the gym bench, and hold a dumbbell in each hand. Start by raising your arms from bottom to top, to the sides of your body, as if you were a bird, moving its wings. Keep your arms extended for a few seconds and then slowly lower them. Make sure that the back does not move, but is as straight as possible, while you perform the exercise. You can repeat the exercise in 2 sets of 10 repetitions each.
Press Superior
Stand upright, with your knees bent, and a dumbbell in each hand, looking at each other. Bend your elbows as well. Start by extending your arms in a vertical line, that is, if your legs are straight, your arms too, and if your legs are flexed, your arms and elbows too, your whole body goes down and up. You must take air when you raise the dumbbells and release air when you lower them. You can repeat the exercise in 3 sets of 5 repetitions each.
Rowing for Posterior Deltoids, in cunclillas
With your body squatting, and your legs bent, you should hold a dumbbell in each hand, in front of your knees, with your wrists and hands pointing back. Start by raising both dumbbells while bending your elbows to the sides of your body, forming a right angle. Try not to move your back during exercise, to avoid injury. You can repeat the exercise in 2 sets of 8 repetitions each.
Vertical standing oars
Stand up and hold a dumbbell with each of your hands, in front of your hips, with your hands pointing in the same direction. Raise your arms, flexing your elbows, until the dumbbells reach the height of your collarbones, then lower them slowly. You should keep your legs somewhat open and your back straight during exercise to avoid possible damage to the spine or vertebrae. You can repeat the exercise in 3 sets of 6 repetitions each.
Front flights standing
Stand up, arms outstretched grasping two dumbbells, in front of your legs, with your wrists facing back. Start by lifting the dumbbells in a straight line, up to the height of your collarbones, hold a few seconds and lower them slowly. Keep your back straight. You can repeat the exercise in 2 sets of 12 repetitions each.
Shoulder Shrug
Stand up, and hold in each hand a dumbbell, keep your arms extended, in front of your legs, with your hands facing you. Lift your shoulders, dragging your arms with you, which also go up with them You can repeat the exercise in 2 sets of 10-15 repetitions each.
Flights for Upside Down Posterior Deltoids
Lie face down, on top of a bench, take a dumbbell with each hand. Raise the dumbbells to the sides, in the form of a cross, as if you were going to fly, hold them for a few seconds, and then lower them slowly, you should have your elbows a little bent when you raise and lower your arms. You can repeat the exercise in 2 sets of 12 repetitions each.
Circles for Deltoids
Rest your whole body on a bench, face down, and grab two weights with your hands, on the sides of your body. Start the exercise by bringing your arms forward, as if you were swimming in a butterfly, from your hips to pass your head. The arms must be raised at the same time. Do not forget to have your elbows somewhat bent during exercise. You can repeat the exercise in 2 sets of 10-15 repetitions each.
Flights for Front Deltoid, Straight Arm
Stand up and grasp a dumbbell with each hand, in front of your legs. Raise your arms above the height of your head, you should have your arms fully extended, hold a few seconds, and lower them slowly. You must keep your head facing forward. You can repeat the exercise in 2 sets of 8 repetitions each.