Training the shoulder is as important as training any other muscle group in the body, because the muscles and joints that make up the shoulders are important for ensuring stability and strength to the upper limbs and allowing movements such as lifting the arms and moving them forward and backward. and side.
It is important that, in addition to the shoulders, the biceps, triceps and forearms are trained so that there are better results related to the hypertrophy process and reduced sagging, for example.
Furthermore, it is recommended that you be monitored by a trained professional to adapt each exercise to your individual goals and body type, in addition to following up with a nutritionist to adapt your diet. See what are the best exercises for chest, biceps and triceps.
Shoulder workout at home
Some options for shoulder training at home are:
1. Shoulder press
Shoulder presses can be done at home, standing or sitting, with dumbbells, or at the gym using a weighted bar.
The movement must be performed holding the dumbbells, or the bar, with the palm facing forward and at a height where the arm and forearm form a 90º angle. Then, you must raise your arm until your elbows are extended and repeat the movement according to the established training.
2. Side raise
The lateral raise can be done to work both shoulders at the same time or one at a time. To do this, you must hold the dumbbell with the palm facing down and raise the dumbbell laterally to shoulder height. Depending on the objective of the training, you can flex your elbow a little or raise the dumbbell a little forward.
This type of exercise places more emphasis on working the medial and posterior deltoid, that is, the middle and back portion of the muscle that covers the shoulder, the deltoid.
3. Front raise
The front raise can be done at home or in the gym, either with dumbbells or a barbell, and you must hold the equipment with the palm of your hand facing the body and raise, with arms extended, to shoulder height, repeating exercise as indicated by the physical education professional.
This exercise places more emphasis on the front part of the deltoid muscle. See other ways to do the front raise.
4. High row
The high row can be done with either the bar or the pulley and you must pull the equipment, flexing your elbows, until shoulder height.
This exercise places more emphasis on the lateral deltoids, but also works the anterior deltoids. Check out other types of rowing exercises.
5. Reverse crucifix
The reverse crucifix can be done at home, standing or sitting on a bench or chair, for example.
To do the inverted crucifix while standing, you must place your feet shoulder-width apart. Your arms should be at your sides and a dumbbell in each hand.
With your abdomen contracted and your back straight, lean your torso forward. Raise your arms to the sides without bending your elbows and with your palms facing down, until they are at shoulder level. Lower your arms slowly, returning to the starting position. It is important to inhale when your arms are down and exhale when you raise your arms.
This exercise can also be done at the gym, with dumbbells or on the exercise machine.
Shoulder workout at the gym
The main exercises for shoulder training in the gym are:
1. Arnold press
The exercise on the Arnold press machine should be done by sitting on the bench, resting your back on the backrest and adjusting the seat so that the handles are at shoulder height. Feet must be flat on the floor.
Then, push the handles up until your arms are extended and then slowly lower them.
Arnold press training works the deltoid muscles, in addition to the pectorals and triceps.
2. Articulated pulley
The articulated pulley is done sitting down, with your face facing the machine and your spine straight. Then, pulling on the hand supports, you must move the arms in an upward and downward direction to open and close the arms.
The movement of this exercise works the posterior deltoid muscles, in addition to the back, lats, trapezius and rhomboid muscles.
3. Open Front Pull
The open front pull also known as pulley front, the exercise is done sitting facing the machine, with your hands on the handle, bringing the bar towards your chest.
For the movement to be done correctly, the torso must not move, and only the arms must move. It is also important to keep your abdomen contracted throughout the movement to ensure stability.
This exercise mainly works the posterior deltoid muscle, in addition to the lower trapezius, latissimus dorsi and rhomboids.
4. High row
The upright row mainly works the deltoid and trapezius muscles and must be done holding a bar and the hands can be positioned closer together or further apart, a little further away from the shoulder line, as advised by the physical education professional.
After holding the bar and positioning your hands, you must pull the bar upwards, towards your chin, then return to the starting position and repeat the movement. As an alternative to the barbell, you can do this exercise on the pulley with a straight bar.
5. Inverted crucifix on the pulley
The inverted crucifix on the pulley mainly works the posterior deltoid muscles, in addition to promoting the strengthening of the trapezius, back and rhomboid muscles.
This exercise must be done by holding the handles of the device one in each hand, pulling them backwards until the arms are open, without straightening them completely. Lower your arms slowly, returning to the starting position.
The amount of weight and number of repetitions must be guided by the physical education professional.
