Without a doubt, strong shoulders are the unsung heroes of our entire upper body: they’re powerful, mobile, and can be very attractive in women’s strapless tops and dresses. The shoulders are also one of the hardest working muscle groups in the upper body.
It is always good and important to actively strengthen our shoulders by doing regular exercises for our shoulders. To help you get started, we’ve compiled a list of some of the best moves in your own home.
Know that shaping your shoulders doesn’t require a lot of equipment or training – and if you only have one set of dumbbells at home, that will help you even more.
We can say that dumbbells are versatile and easy to use and can strengthen more than just muscles, because they involve more muscles to balance the weight, they help build greater overall stability in the area of greater focus.
Shoulder strength training can reduce the risk of injury by strengthening your abdominal muscles, making you more stable and reducing imbalances.
And it bears mentioning that some of the best shoulder exercises include a variety of moves to work the rotator cuff and deltoid muscles so you can gain more strength, stability, and muscle mass.
Scarecrow Press Exercise
Hold a small bottle of water in each hand, assume a rocking position, and raise your arms alongside your body, elbows bent at about 90 degrees. Your arms should be in line with your shoulders and your hands should be pointing towards the ceiling. this is the starting position.
Now bring your forearms in front of you then reverse the movement to return to the starting position.
Press these weights directly above your shoulders, then reverse the motion to return to your starting position. This is a rep exercise. Do 10 reps on each arm for 3 sets.
This exercise is a variation of the more traditional shoulder press – it’s a good way to challenge the rotator cuff musculature.
To begin this exercise, stand with your feet hip-width apart and your arms at your sides, holding a small (full) water bottle in each hand.
Now raise your arms along your sides until they are level with your shoulders. Always keep your palms down. Slowly move your arms and repeat. Do 10 reps on each arm for 3 sets.
To do this exercise, stand with your feet shoulder-width apart and hold a small water bottle or dumbbell in each hand. Now take a step forward in a very wobbly position.
Bring your weights to shoulder level, with your palms facing forward.
To continue, extend your arms above your shoulders. Also keep your back straight and engage your core. Always in any exercise, slowly lower the weights to shoulder level. Do 10 reps on each arm for 3 sets.
Arnold press drill
To start, stand with your feet hip-width apart, holding a small (full) water bottle in each hand.
Always engage your core keeping your back straight, place the weights at shoulder height, and also with your forearms in front of your chest and your palms facing back, know that this is the starting position.
Now rotate the weights so that your palms face forward as you press the weights directly above your shoulders.
Perform the movement by slowly lowering the weights back to the starting position. Do 10 reps on each arm for 3 sets.
It should be noted that this dumbbell exercise works the middle and anterior parts of the deltoid. Such a rotational movement is also ideal for improving shoulder stability.