Shoulder muscles are a important part of the human body, they have a wide variety of works like from throwing a stone to combing hair. So everybody should train for the desire of having a strong shoulder, therefore here are the 10 best shoulder workout for an intermediate level.
So lets start with first one
- Lateral Raise
It is perform while standing still and holding the dumbbells on the side of your body and slowly raise the arms at the level of your shoulders in a moderate movement. Lateral Raise is one of the major exercises to build side deltoids, to create a strong middle head of deltoid muscle, practice this exercise 8 to 10 reps atleast 2 to 3 time in a week to have a greatly toned and mobilized shoulders.
2. Front Raise
Practising Front raise targets the anterior delts. It also increase mass in shoulder, you can use dumbbell or weight plate no matter what you use but session will be very intense for your shoulders. The weight shoud be in a medium range, so the shoulders should not get injured. The best way to do it is to keep your hands at the same level of your hip and hold the weight in front of you and your feet should be even with your shoulders, keep the core tight. Begin raising your arm while holding the weights till your shoulder level.
3. Standing Barbell Shrug
Standing barbell shrug is an avanced exercise that mainly targets the shoulder trap and creates a very descent muscle mass. Keep your feet even with your shoulders, bend your knees and pickup the barbell, bringing it to waist level. Lift your shoulders up and back, squeezing for about five seconds before releasing them.
4. Arnold Press
Arnold press is an old school bodybuilding workout but it is very effective workout to be included in workout routine. It impacts both the front and medial delts of shoulders more than any other varation of dumbbell press and it is more friendly for the shoulder joints. Consider pyramiding up in weight and down in repetitions for 4 sets of 12, 10, 8, and 6.
5. Seated Dumbbell Press
Changing out the barbell for dumbbells on overhead press works eah side independently, which is a great for balanced development. The range of motion is also a bit longer, which can help in stimulating the muscle growth. Performing it in seated position removes the lower body allowing you to focus on the shoulders.
6. Bent Over lateral Raise
It is widely effective full shoulder workout that targets the middle deltoids. It can be performed in either a standing(bent over) or seated position. Start with a dumbbell in each hand, keep the knees slightly bent and focus your eyes toward a fix point on the floor. Raise both dumbbels up and out to your sides, forming an arc until your upper arm are even with your torso. Take a brief pause at the top before lowering the dumbbels back in to statrting position.
7. One arm Cable Lateral Raise
This shoulder exercise targets the middle delts muscle of the shoulder and delivers an ample tension. Stand sideways to the cable machine keeping your feet shoulder width apart using the hand that’s opposite the pulley, with your abs tight and your shoulders back raise the cable using just motion of your arms and shoulders.
8. Barbell Overhead Press
Barbell Overhead shoulder press it is a very effective exercise that just not work on the shoulder but most of the body. Which makes it a terrific core strenghtener and mass builder. Place your feet at shoulder width and engage your core and glutes as you hold a barbell at the shoulders, Begin to push the bar upward and squeeze your shoulder blades together at the peak and keep the core engaged. In last slowly lower down and carefully.
9. Pike Pushups
The simplest shoulder exercise out there is pushups and most effective. It can be performed anywhere and with no need of nay equipments. Pike pushup is like elevate your legs and assume an inverted V-shape. This type of movement places intense stress on the front deltoids and pectoral muscles which makes it a more overall workout of the shoulder region.
10. Upright Row
Upright row have a reputation as a shoulder destroyer but its all about how you perform them. Don’t take a close grip, which can internally rotate your shoulders. Instead, take wider grip where your upper arms go directly out to your side. A wider grip has been demonstrated to both significantly increase delt activation and aslo minimizing the biceps role in the movement.
“Sometime a workout is all the therapy you need.”
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